Grab and go : Caesar salad wrap

Chicken Caesar salad is one of the world's greatest lunches, but it isn't the prettiest thing to eat with your hands while on the go. That's why some exceedingly smart person thought to put it into a wrap.

My family is in universal accord that this is an excellent sandwich, so now instead of picking it up at Le Something Or Other, I figured out how to make it at home.

The chicken can be made ahead of time, and leftover chicken can be tossed into salads, either green salads or grain or pasta salads. Make a double batch if you're looking for some nice, flavourful grilled chicken to have around. The Caesar dressing can be made ahead and hang out in the fridge for up to 5 days.

If you don't have time to let the chicken marinate, don't worry the Caesar dressing is plenty flavourful. If you were really pinched for time, you could just brush the chicken with olive oil, give it a sprinkle of salt and pepper, and grill it without the lemony marinade. I'm a big fan of the shortcut.

Grilled Chicken Caesar salad Wrap

Start to finish: 30 minutes (not including optional marinating time)

Makes six wraps

Grilled Chicken

1/4 cup extra virgin olive oil

Juice and zest of 1 lemon

2tsp minced garlic

Kosher salt and freshly ground pepper to taste

4 (8-oz) boneless, skinless chicken breasts

Caesar Dressing

3tbsp extra virgin olive oil

3tbsp mayonnaise

1tbsp plus 2 teaspoons fresh lemon juice

1tbsp plus 2 teaspoons Dijon mustard

2tsp Worcestershire sauce

1/2tsp very finely minced garlic

1 finely minced anchovy fillet or 1/4 teaspoon anchovy paste (optional)

Coarse or kosher salt and freshly ground pepper to taste

1/2 cup finely grated Parmesan cheese, divided

Salad

2 hearts of romaine, chopped into bite-sized pieces

1/2 red onion, thinly slivered

6 9-10-inch whole wheat or spinach wraps

 

Method

 

1. For the chicken: In a shallow container, combine the olive oil, lemon juice and zest, garlic, and salt and pepper. Add the chicken and turn to coat. If you have the time, marinate the chicken in the fridge for 2 to 6 hours before grilling - no worries if not.

2. For the Caesar dressing: In a container with a lid, put the olive oil, mayonnaise, lemon juice, Dijon, Worcestershire sauce, garlic, anchovy (if using), salt and pepper. Cover tightly and shake to combine well. Add half the Parmesan and shake again to combine.

3. Preheat the grill to medium high. Grill the chicken for five to six minutes per side, until cooked through, with nice grill marks on each side. Let the chicken cool slightly, then cut into small bite-size pieces.

4. In a large bowl, combine the chicken, romaine, and red onion with the dressing. Add the remaining Parmesan and toss again. Fill each wrap with about 1 1/2 cups of the salad, and roll closed.

Nutrition information per serving: 599 calories; 261 calories from fat; 29g fat (6g saturated; 0g trans fats); 119mg cholesterol; 986mg sodium; 39g; 2g fibre; 3g sugar; 42g protein.

Katie Workmancarbohydrate