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Wrap It Up

“One day I was very hungry after my soccer practice so I was inspired to create a nutritious chicken meal that was easy to prepare,” says Felix. “I decided to make this dish as a wrap because I was thinking about the fun times when my dad wrapped me up as a burrito with a blanket when I was a small child. This recipe is versatile because I can change the chicken for fish, or just make it a salad not using the tortilla. This plate goes perfectly with a nonfat Greek yogurt with berries." - Felix Gonzalez, Age 11, Puerto Rico

Makes 2 Servings


For the Chicken:

  • 4 ounces skinless, boneless chicken breast, thinly sliced
  • Pinch salt and pepper
  • Pinch garlic powder
  • Pinch dried cilantro or parsley
  • 1 teaspoon olive oil
  • ¼ cup peeled and minced onions
  • ¼ cup minced red and green bell peppers
  • 2 high-fiber tortillas

For the Salad:

  • 1 cup romaine lettuce
  • ¼ cup minced tomatoes
  • ¼ cup corn
  • 1 tablespoon sliced almonds
  • 1 tablespoon sweetened dried cranberries
  • 1 tablespoon low-fat feta cheese or low-fat mozzarella-cheddar cheese blend
  • 1 teaspoon of cranberry-almond vinaigrette


  1. To make the Chicken: Place the chicken in a large bowl, and season with salt, pepper, garlic powder, and cilantro. In a large sauté pan, heat the olive oil over medium heat. Add the onions and red and green bell peppers and sauté for about 5 minutes. Add the chicken and sauté for 10 minutes, or until light brown and cooked through.
  2. To make the Salad: In a medium bowl, mix the lettuce, tomatoes, corn, almonds, cranberries, cheese, and vinaigrette. Warm the tortillas in the microwave or heat them in a pan. Put half of the salad mix and chicken in each tortilla. “Wrap it up” and enjoy. For a “berry” happy ending serve a small cup of yogurt with berries!  

427 calories; 17g fat; 44g carbohydrates; 27g protein

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