The perfect light meal with nutrient dense ingredients. 

It’s hard to find the time to make healthier choices, so I thought I’d share this healthy, easy and quick recipe. Try it! I promise you won’t be disappointed. 

California Wrap

Course: Main Course
Servings: 4 people

Ingredients

Honey- Mustard Dressing

  • 2/3 cup mayonnaise
  • 1/3 cup Dijon Mustard
  • 1 tbsp honey

Chicken

  • 2 boneless, skinless chicken breast, about 6oz
  • pinch salt and pepper
  • 2 tbsp olive oil

California Wrap

  • 2 organic avocados
  • 1 tbsp fresh lemon juice
  • 4 large tortillas
  • 1 cup sprouts
  • 1 cup peeled and graded carrots
  • 1 cup watercress leaves
  • 8 oz Monterey Jack cheese
  • 1 cup english cucumber, thinly sliced

Instructions

  • To prepare the dressing: whisk together the mayonnaise, mustard and honey in a bowl. Seal in an airtight container and place in the refrigerator. 
  • To prepare the chicken: season the chicken breast with salt and pepper. Pour the oil into a large sauté pan and set over high heat. Sauté chicken for about 3 minutes on the first side. Flip chicken, lower the heat to medium and cook for another 3-4 minutes until cooked through. Remove chicken and let it cool. Thinly slice each breast and set aside in the refrigerator. 
  • Cut avocado in half, remove seed and slice into 1/4 inch slices and place in a bowl. Sprinkle lemon juice over avocado slices to prevent the avocado from browning quickly. 
    On a tortilla strip, spread 1/4 cup of dressing on the surface of the tortilla. Top with sliced Monterey jack cheese, chicken, avocado, carrots, sprouts and cucumber. 
    Fold tortilla and cut in half. I use a toothpick to hold the tortilla together if it seems like the ingredients are falling out! Enjoy!
California wrap toppings

Health benefits

Avocados: If you are avoiding avocados because of high fat content and calories, think again! The fat found in avocados is mostly healthy fat, full of lipase (an enzyme used by the body to break down fats in foods for energy) and vitamin E (an antioxidant).  Avocados are a very dense plant food that is high in all its nutrients including B-complex, vitamin C, calcium and phosphorus. 

Watercress: This peppery, mustard-like aquatic plant is packed with nutrients. In fact, just one cup of watercress contains 100% of the RDI for vitamin K, needed for blood clotting and healthy bones. It is also rich in essential fatty acids and other beneficial minerals. 

Carrots: Carrots are delicious and healthy, especially when roasted or sautéed as opposed to boiled. One cup contains more than 20,000 IU of vitamin A, mainly in the form of beta-carotene. That makes carrots a healthy choice for improving vision, bones, and skin. Carrots contain soluble fiber which studies show may aid in lowering blood-cholesterol. The nutrients in carrots are evenly distributed throughout the vegetable, so go ahead and peel before cooking.

Sprouts: Sprouts are living foods full of life energy and active enzymes that aid in digestion and the assimilation of carbohydrates and proteins. B vitamins are greatly increased in these new plants, as compared to cooked or “dead” foods, some up to tenfold! They are also low in calories, so enjoy!