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What you need to know for 08/22/2017

Roast chicken, veggies wrap up tasty

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Roast chicken, veggies wrap up tasty

When Mary Beth Nolan throws a wrap party, chicken, zucchini, red peppers, green peppers and spices a
Roast chicken, veggies wrap up tasty
SCCC adjunct instructor Mary Beth Nolan offers a nutritious alternative for wraps with her Roasted Chicken and Vegetable Wrap, enhanced by herbs.

When Mary Beth Nolan throws a wrap party, chicken, zucchini, red peppers, green peppers and spices are all invited.

They’re all rolled up in a thin sheet of wheat, and ready to eat.

“I like these because they are a healthy alternative to wraps that are so popular, that are often made with deli meats that have salt and nitrates,” she said.

“My version is easy, it’s really fast, but it takes some passive cooking because the vegetables and the meat are both roasted. So you have to allow time for the roasting. But the oven does the work, all you have to do is slice your vegetables, cut your meat and put them in the oven. You’re free to do other things, and 20 minutes for the meat and 40 minutes for the vegetables, you’re ready to go.”

Nolan believes chicken is the best candidate for the wrap session — a good, lean product. Delicatessen selections may come with fat, in addition to salt and nitrates. “If you get turkey, it’s probably low-fat,” Nolan said. “But if you’re having roast beef, you may also have fat.”

With autumn, summer crops are fading. Nolan believes there’s still time for late pickings.

“People are probably harvesting their gardens and they probably have lots of herbs and vegetables,” she said. “The vegetables I used are green and red peppers and zucchini, which are also abundant at this time. You could put in some tomatoes, you could put in mushrooms, you could roast some onions. The wraps are really adaptable to what people like.”

Roasted Chicken and Vegetable Wraps

2 teaspoons extra virgin olive oil, and to taste

2 small zucchini, sliced in 1⁄4-inch inch rounds

1 red bell pepper, sliced in 1⁄2-inch wedges

1 green bell pepper, sliced in 1⁄2-inch wedges

1⁄2 teaspoon garlic powder, and to taste

1⁄2 teaspoon dried oregano

Ground pepper, to taste

4 chicken breasts, sliced thin

2 tablespoons fresh basil, chopped fine

2 tablespoons fresh parsley, chopped fine

Salt and freshly ground pepper, to taste

4 whole wheat wraps

4 slices provolone cheese

For vegetables, chicken and wrap assembly:

Preheat oven to 400 degrees.

Coat a 13-by-9-inch roasting pan with olive oil. Toss the zucchini and peppers with 2 teaspoons olive oil, 1⁄2 teaspoon of garlic powder and 1⁄2 teaspoon of dried oregano and ground pepper to taste. Spread on the bottom of the pan.

Place the zucchini and peppers in the pre-heated oven and roast for 30 to 40 minutes, until they soften and begin to brown but retain some crunch.

Coat the chicken breasts with olive oil, sprinkle with basil, parsley, garlic powder and freshly ground pepper (toss to coat) and place in a single layer in a second 13-by-9-inch roasting pan.

Place the chicken in the oven and roast for 18 to 20 minutes, until the edges begin to brown but the meat remains moist.

Slice the meat across the grain in 1⁄2-inch slices.

Place the wheat wrap flat and layer one sliced chicken breast in the bottom third of the circle. Add 1⁄4 of the zucchini, red and green peppers and place one slice of cheese on top of the chicken and vegetables.

Sprinkle with pan juices from the meat and sprinkle with balsamic vinaigrette.

Fold the bottom of the wrap over the mixture, then fold the sides and roll to the top to seal. Wrap in plastic until ready to serve.

Balsamic vinaigrette

3 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

1⁄2 teaspoon garlic powder, minced

1⁄2 cup olive oil

Salt and freshly ground pepper, to taste

Combine ingredients in a small mixing bowl and whisk together until combined.

Balsamic vinaigrette can also be purchased in supermarkets.

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