Healthy Greek Chicken Pita Wraps

WANT TO SAVE THIS RECIPE?

Introduction

Discover the vibrant flavors of the Mediterranean with our Healthy Greek Chicken Pita Wraps. This delightful dish combines marinated chicken, crisp vegetables, and creamy tzatziki sauce, all wrapped in a warm whole wheat pita. Not only is this recipe packed with nutrients and wholesome ingredients, but it also offers a burst of flavor that transports you straight to the sun-kissed shores of Greece. Whether you’re looking for a quick lunch, a light dinner, or a satisfying meal on the go, these wraps are perfect for any occasion. In this article, we will delve into each component of the dish, from the marinade to the assembly, ensuring you can recreate this culinary delight at home.

Ingredients

– 1 lb chicken breast, boneless and skinless

– 2 tablespoons olive oil

– 2 tablespoons fresh lemon juice

– 1 teaspoon dried oregano

– 1 teaspoon garlic powder

– Salt and pepper, to taste

– 4 whole wheat pita breads

– 1 cup fresh spinach leaves

– 1 cup diced cucumbers

– 1 cup diced tomatoes

– 1/2 cup red onion, thinly sliced

– 1/2 cup Kalamata olives, pitted and sliced

– 1/2 cup feta cheese, crumbled

– 1 cup Greek yogurt

– 1 clove garlic, minced

– 1 tablespoon fresh dill, chopped (optional)

Instructions

1. In a bowl, combine olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper to create the marinade.

2. Add the chicken breasts to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for optimal flavor.

3. While the chicken is marinating, prepare the tzatziki sauce by mixing Greek yogurt, minced garlic, and chopped dill in a separate bowl. Season with salt to taste and set aside.

4. Preheat your grill or skillet over medium heat. Remove the chicken from the marinade and cook for 6-7 minutes on each side, or until fully cooked and juices run clear. Let the chicken rest for a few minutes before slicing it into strips.

5. Warm the whole wheat pita breads in a dry skillet or microwave for a few seconds until pliable.

6. Assemble the wraps by placing a generous amount of sliced chicken in the center of each pita. Top with spinach, cucumbers, tomatoes, red onion, olives, and crumbled feta cheese.

7. Drizzle the prepared tzatziki sauce over the top and fold the pita around the filling.

Understanding the Ingredients

Exploring the Core Ingredients of Greek Chicken Pita Wraps

– Overview of Chicken Breast: Chicken breast is a lean source of protein that provides essential nutrients while being low in fat. It’s a great choice for a healthy diet, helping to build muscle and maintain energy levels.

– The Role of Olive Oil: Olive oil is a staple of Mediterranean cuisine, known for its heart-healthy fats and rich flavor. It enhances the taste of the marinade while contributing beneficial nutrients.

– Importance of Fresh Lemon Juice: Fresh lemon juice adds brightness and acidity to the dish, balancing the flavors and enhancing the overall taste profile.

– Dried Oregano and Garlic Powder: These traditional Mediterranean spices are essential for elevating the dish’s flavor, providing aromatic notes that complement the chicken perfectly.

– Greek Yogurt: This creamy, protein-rich base for tzatziki sauce not only adds a tangy flavor but also contributes probiotics, promoting gut health.

– Fresh Vegetables and Olives: The inclusion of fresh vegetables like spinach, cucumbers, and tomatoes offers a variety of textures and nutritional benefits, while olives add a briny depth to the wraps.

– Feta Cheese: Feta is the quintessential Greek ingredient that adds a salty, tangy flavor, making it an ideal topping for these wraps.

Preparing the Chicken Marinade

Creating a Flavorful Marinade

– To create the marinade, combine olive oil, lemon juice, oregano, and garlic powder in a bowl. Stir well to combine all ingredients thoroughly.

– Marinating the chicken is crucial as it allows the flavors to penetrate the meat, enhancing its taste and tenderness.

– For optimal flavor, it’s recommended to marinate the chicken for at least 30 minutes but up to 2 hours for the best results.

Crafting the Perfect Tzatziki Sauce

The Art of Tzatziki: A Creamy Companion

– To prepare the tzatziki sauce, combine Greek yogurt, minced garlic, and fresh dill in a bowl. Mix until well combined and season with salt to taste.

– This creamy sauce not only adds a refreshing element to the wraps but also provides a cooling contrast to the spiced chicken.

By following these steps and understanding the ingredients, you can create your own Healthy Greek Chicken Pita Wraps that are both delicious and nutritious. Stay tuned for more insights into the assembly and serving suggestions.

Tips for Adjusting Flavors

When making Greek Chicken Pita Wraps, achieving the perfect balance of flavors is essential. Here are some tips to help you adjust the taste to your liking:

Balancing Acidity and Creaminess

– Greek Yogurt: If you find the tzatziki too tangy, consider adding a touch of honey or a sprinkle of sugar to mellow the acidity. On the other hand, if you prefer a more tart flavor, you can increase the amount of lemon juice.

– Herbs: Fresh herbs like dill or mint can enhance the flavor profile. Experiment with different quantities to find the right balance that pleases your palate.

– Garlic: Adjust the amount of garlic in the tzatziki for a more robust or milder taste. Start with a small clove, and add more if you desire a stronger garlic kick.

Cooking the Chicken to Perfection

Perfectly cooked chicken is the cornerstone of your wraps. Here are some techniques to ensure your chicken is flavorful and juicy:

Techniques for Sautéing Chicken

– Choosing the Right Skillet: Use a heavy-bottomed skillet that distributes heat evenly. A non-stick skillet also works well to prevent sticking and promote even cooking.

– Heat Level: Start with medium-high heat to get a good sear on the chicken. Once seared, reduce the heat to medium to cook through without burning.

Indicators of Perfect Doneness

– Internal Temperature: Use a meat thermometer to check that the internal temperature of the chicken reaches 165°F (75°C).

– Juices: The juices should run clear when the chicken is pierced. If the juices are pink, continue cooking.

Suggestions for Alternative Cooking Methods

– Grilling: For a smoky flavor, grill the chicken. Preheat your grill and cook each side until grill marks appear and the chicken is cooked through.

– Baking: If you prefer a hands-off approach, bake the chicken at 400°F (200°C) for about 20-25 minutes, or until fully cooked.

Assembling the Greek Chicken Pita Wraps

Once your ingredients are ready, it’s time to put everything together. Follow these steps for a well-structured wrap:

Step-by-Step Assembly Guide

– Preparing the Pita: Warm the pita bread in a skillet or microwave to make it pliable. This prevents tearing when you fill it.

– Layering Ingredients: Start with a generous spoonful of tzatziki, followed by the sautéed chicken. Add fresh vegetables like lettuce, tomatoes, and cucumbers for crunch and freshness.

– Importance of Presentation: A well-presented wrap not only looks appetizing but also enhances the dining experience. Consider wrapping it in parchment paper or serving it on a colorful plate.

Serving Suggestions and Pairings

To elevate your meal further, consider these serving suggestions:

Ideas for Side Dishes

– Greek Salad: A classic Greek salad with tomatoes, cucumbers, olives, and feta complements the wraps beautifully. The freshness of the salad balances the richness of the chicken.

– Roasted Vegetables: Seasonal roasted vegetables, such as bell peppers and zucchini, add vibrant colors and additional nutrients to your meal.

Beverage Pairings

– Traditional Greek Drinks: Pair your wraps with ouzo or a light white wine for a more authentic experience. If you prefer non-alcoholic options, a refreshing iced tea or lemonade works well.

Conclusion

In conclusion, Healthy Greek Chicken Pita Wraps offer a delicious and nutritious way to enjoy the vibrant flavors of the Mediterranean. With simple ingredients and straightforward steps, this recipe is both accessible and satisfying. Whether enjoyed for lunch, dinner, or a picnic, these wraps are sure to please your taste buds and nourish your body. By preparing this dish, you not only indulge in a flavorful meal but also embrace the healthful aspects of Mediterranean cuisine. Enjoy the journey of creating these delightful wraps and savor every bite of Mediterranean bliss.

Healthy Greek Chicken Pita Wraps

Elevate your meal with Healthy Greek Chicken Pita Wraps, a delicious and nutritious dish that captures the essence of the Mediterranean. This recipe features marinated grilled chicken, fresh veggies like spinach and tomatoes, and a creamy tzatziki sauce, all wrapped in warm whole wheat pita. Whether you're prepping for lunch or a light dinner, these wraps are easy to make and perfect for a wholesome, satisfying meal. Discover how to recreate this flavorful delight at home and enjoy the vibrant tastes of Greece!

Print Recipe Pin Recipe

Ingredients

  

For the Chicken Marinade:

1 lb boneless, skinless chicken breast, sliced into strips

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

2 teaspoons dried oregano

1 teaspoon garlic powder

Salt and freshly ground black pepper, to taste

For the Tzatziki Sauce:

1 cup Greek yogurt, preferably whole fat for creaminess

1 medium cucumber, finely grated and excess moisture squeezed out

2 cloves garlic, finely minced

1 tablespoon fresh dill or mint, finely chopped (or 1 teaspoon dried)

1 tablespoon extra virgin olive oil

Salt and freshly ground black pepper, to taste

For Assembling the Wraps:

4 whole wheat pita breads

1 cup cherry tomatoes, halved

1 cup lettuce, chopped (choose iceberg or romaine for crunch)

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and securely sliced

Crumbled feta cheese for topping (optional, but recommended for a salty finish)

Instructions

 

Marinate the Chicken: In a medium-sized bowl, combine the olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Whisk until well mixed. Add the chicken strips to the marinade, ensuring they are thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, up to 2 hours for enhanced flavor.

Prepare the Tzatziki Sauce: In another bowl, stir together the Greek yogurt, grated cucumber, minced garlic, chopped dill (or mint), olive oil, salt, and pepper. Mix until all ingredients are fully incorporated. Taste and adjust seasoning as needed. Cover and refrigerate to allow flavors to meld until ready to use.

Cook the Chicken: Heat a non-stick skillet over medium-high heat. Remove the marinated chicken from the refrigerator and discard the marinade. Place chicken strips in the hot skillet and sauté for approximately 6-8 minutes, turning occasionally, until the chicken is fully cooked and has attained a golden-brown hue. Once cooked, remove from heat and set aside.

Assemble the Wraps: If desired, warm the pita breads briefly in a dry skillet or microwave for a few seconds to make them pliable. Spread about 2 tablespoons of tzatziki sauce on each pita. Assemble the wraps by layering with generous amounts of lettuce, cooked chicken, cherry tomatoes, red onion, Kalamata olives, and a sprinkle of crumbled feta cheese if using.

Wrap and Enjoy: Fold the pita in half to create a pocket filled with the delicious ingredients. Serve immediately for the best experience or wrap in foil for a convenient on-the-go meal.

Prep Time, Total Time, Servings: 30 mins | 1 hr (including marination) | 4 servings

- Presentation Tips: For an eye-catching presentation, serve the wraps on a colorful platter with extra tzatziki sauce in a small bowl for dipping, and garnish with a sprig of fresh dill or mint.

WANT TO SAVE THIS RECIPE?