Chicken and Veggie Wraps (Air Fryer Version)
Chicken and veggie wraps are a perfect choice for a healthy, diabetic-friendly lunch. Lean protein from the chicken keeps you full and helps control blood sugar, while fresh veggies add essential nutrients and fiber. Wrapped in whole-wheat tortillas, this balanced meal is both nutritious and delicious.
Prep Time: 15 minutes
Cook Time: 15 minutes
Portions: 4 wraps
Glycemic Index (GI): 40 (Low)
Glycemic Load (GL): 7 per wrap (Low)
Ingredients:
- 2 grilled chicken breasts
- 1 cup shredded lettuce
- 1 bell pepper, thinly sliced
- 1 cucumber, thinly sliced
- 4 whole-wheat tortillas
- 1 ripe avocado, sliced (optional)
- Low-fat yogurt dressing (optional)
- Cooking spray or olive oil
Instructions:
- Prepare the Chicken:
- Preheat your air fryer to 375°F (190°C).
- Lightly spray the air fryer basket with cooking spray.
- Place the chicken breasts in the basket and cook for about 15 minutes, flipping halfway through. The internal temperature should reach 165°F (74°C).
- Once done, let the chicken rest for a few minutes, then slice it into thin strips.
- Assemble the Wraps:
- Lay out each whole-wheat tortilla and place a handful of shredded lettuce in the center.
- Add a few strips of grilled chicken, followed by thin slices of bell pepper and cucumber.
- Optional: Add avocado slices for healthy fats and creaminess.
- Drizzle with a bit of low-fat yogurt dressing for added moisture and tang.
- Roll the Wraps:
- Roll each tortilla tightly, folding in the sides to secure the fillings.
- Customize Your Wraps:
- For extra spice, add sliced jalapeños or a dash of hot sauce.
- For a Mediterranean twist, include crumbled feta cheese and a sprinkle of oregano.
- You can swap the bell pepper for shredded carrots or cherry tomatoes for variety.
Serving Suggestion:
- Serve the wraps with a side of air-fried sweet potato fries or a small salad for a complete, balanced meal.
Enjoy these chicken and veggie wraps for a satisfying, nutritious lunch that supports your health goals while keeping you full and energized!