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Mediterranean Chicken Wrap

  Makes 4 servings 
  Prep Time: 40 minutes
  Total Time: 40 minutes
  Ease of Preparation: Easy

 1/2 cup water
 1/3 cup couscous, preferably whole-wheat
 1 cup chopped fresh parsley
 1/2 cup chopped fresh mint
 1/4 cup lemon juice
 3 tablespoons extra-virgin olive oil
 2 teaspoons minced garlic  
 1/4 teaspoon freshly ground pepper
 1 pound chicken tenders
 1 medium tomato, chopped
 1 cup chopped cucumber
 4 10-inch spinach or sun-dried tomato wraps or tortillas

1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic and pepper in a small bowl.

3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Nutritional Notes: per serving: 479 calories; 17 g fat (3 g sat, 11 g mono); 67 mg cholesterol; 49 g carbohydrates; 34 g protein; 5 g fiber; 509 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).