Jan 132013
 

Pinit

We are going on Day 11 of the 12-week challenge! Almost two weeks into it! I know, I know, that’s only like 16.6% of the way…not that I’m counting!! But, I must say I am already starting to feel stronger and leaner, and my dear Hubby has lost over 5 lbs already! Way to go Hubby!

I feel I am really getting into the “routine” of things now. I’m adjusting to eating consistently throughout the day and having my meals planned ahead of time. Though the first week was tough, I’m also happy to say I have not once “cheated” in the last 11 days (aside from my allowed bonus meals, I’ll tell you about these at another time)!

It’s funny how the mind plays silly games when you feel ‘restricted’ in a way (i.e. I never crave cupcakes, burgers, or loads of cheese, but then all of a sudden knowing I can’t (or shouldn’t) have it, makes me want it??). To get past those odd cravings, I just reminded myself that my body isn’t really wanting those foods, it is a craving driven by emotions, and that I would be really disappointed with myself if I gave into it, AND that I don’t ‘need’ it. So instead, I try to busy myself with something, leave the kitchen, or drink a huuuuuge glass of water! Seems to work, so far!

I truly feel that not only will my body become stronger through this challenge, but my mind, and my willpower (yes Nutritionists need willpower too sometimes!!).

It also helps making delicious recipes like this one to have as part of our challenge!

‘This’, being a Roasted Vegetable & Balsamic Chicken Wrap. I came up with this wrap as a dinner recipe. A delicious combination of vegetables, chicken, herbs, Gourmet Garden basil paste, balsamic, all wrapped up in a warm, hearty, whole grain tortilla!

Everything is simple, clean, and wholesome! This delicious dish is high in protein and fiber, and low in fat! The balsamic and fresh basil work perfectly together with the italian season to add amazing flavor!

Oh, and another plus to this recipe, it takes only about 20 minutes! It’s also one of those dishes that gets better with time! The next day leftovers were even more amazing once the flavors had time to meld together!

4.0 from 1 reviews

Roasted Vegetable & Balsamic Chicken Wrap
 
Serves: 2

Ingredients
  • 1 tbsp olive oil
  • 1 cup sliced mushrooms
  • 1 zucchini, cut into thick slices
  • 1 cup cherry tomatoes, halved
  • ½ red onion, sliced
  • 2 cloves garlic, minced
  • 1 bell pepper, sliced
  • 2 – 4oz chicken breasts
  • 2 + 2 tbsp aged balsamic vinegar
  • 1 tsp italian seasoning
  • 1 tbsp fresh basil (I use Gourmet Garden fresh basil paste!)
  • salt and pepper
  • 2 whole grain tortilla wraps (or GF wraps if needed!)

Instructions
  1. Preheat the oven to 400 degrees.
  2. Place all the vegetables on a baking sheet and toss with olive oil, 2 tbsp balsamic vinegar, and ½ tsp italian seasoning, salt and pepper.
  3. In a bowl, toss the chicken breast with 2 tbsp balsamic vinegar, ½ tsp italian seasoning, and the basil.
  4. Place the chicken on the same or a seperate baking sheet.
  5. Place everything in the oven and roast for 20 minutes.
  6. Remove from oven and let cool slightly.
  7. Once cooled, sliced chicken and assemble wraps with roasted vegetables!

Nutritional Information
Serving size: 1 wrap Calories: 396.6kcal Saturated fat: 1.8g Unsaturated fat: 6.6g Carbohydrates: 40.2g Sugar: 3.2g Fiber: 7.5g Protein: 32.7g

Pictured above is a few more meals I’ve had in the last week and a bit. I try to change it up every day so I don’t get bored. Top left, I made some salmon, white bean, veggie, and garlic stew (I was feeling a cold coming on and new that garlic works to boost immunity and kill off yucky bacteria, so I loaded the stew with it!) I put the salmon, beans, and veggies (onion, carrot, tomato) in a casserole dish with water, garlic, a mix of herbs and spices and let it bake into deliciousness for about 45 minutes!

Top right is a smoked salmon, steamed beet, and potato salad. I steamed the beets and potatoes, then assembled a salad with some tomato, greens, and red onion, topped it with the smoked salmon, and dressed it with balsamic vinegar and horseradish mustard! Delicious!

On the bottom is a typical breakfast – Egg whites cooked omelet style, seasoned with salt, pepper, and dill, and a bowl of plain 0% Greek yogurt, mixed berries, and basic unsweetened muesli! A great start to my day!

 

I love getting comments and questions – so please ask me anything you wish about the challenge!! Oh, and before I forget, if you haven’t answered my This Month’s Question Poll – please do (it is on the right sidebar at the top of the blog)! I am trying to see what everyone wants to see more of on Nutritionist in the Kitch! Feedback is wonderful!

 

Until next time,

Christal

Nutritionist in the Kitch

  17 Responses to “Roasted Vegetable & Balsamic Chicken Wrap…and Challenge Update #3!”

  1.  

    [...] Roasted Vegetable & Balsamic Chicken Wrap From Nutritionist in the [...]

  2.  

    [...] Roasted Veggie and Chicken Wrap [...]

  3.  

    [...] Roasted Vegetable and Balsamic Chicken Wrap – Nutritionist in the Kitch [...]

  4.  

    [...] made some lovely Roasted Balsamic Veggie Wraps (omitting the chicken and using multigrain lavash wraps) for our dinner one night, and tonight I [...]

  5.  

    Is the chicken raw because 20 minutes seem long enough forit to be cooked through

  6.  

    What are your specifications that you recommend for wraps? Any brands that are particularly “clean”?

    •  

      Hey April! Definitily whole grain, with limited preservatives (if any), and I like one’s that have added grains and seeds! I like Ezekiel brand sprouted grain wraps, and in a pinch I don’t mind the Dempster’s Ancient Grain!

  7.  

    This is a great recipe! I cooked this for my family tonight and they loved it! Thank you for sharing!

  8.  

    The chicken wrap looks delicious. What size wrap did you use?

  9.  

    Hello, Christal, just a question about making the salmon, white bean, veggie, and garlic stew!
    Did you really just put all the ingredients and water in a bowl and bake it for 45 minutes?? That;s really convenient!! I would love to try that!
    Thanks!

    •  

      Yes! I took a casserole dish, put the salmon on the bottom, topped it with white beans, onions, tomatoes,carrots and garlic. Seasoned the heck out of it with different herbs and spices, salt and pepper, then poured water into it so there was a good layer of water covering the salmon, then baked! Easy as that! :) The oils from the salmon add that extra flavor you would get from adding fat to the dish so you don’t need to add any extra!

  10.  

    [...] Roasted Vegetable & Balsamic Chicken Wrap [...]

  11.  

    That chicken wrap looks amazing. It’s on my menu for this week for sure. Dropped 3.5lbs last week :-)

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