Meal Prep Series "Prep It - 30 Minute Meal Prep | High Protein Chicken Pesto Wrap

Prepare a high protein meal prep with this delicious chicken pesto wrap recipe in just 30 minutes! Perfect for a quick and healthy lunch option. My Cookbook 'DIG IN" Is Available Now - https://bit.ly/4fjQbry ⭐ SEND ME YOUR VIDEO IDEAS - https://chefjackovens.com/contact/ ➖ Follow Me ➖ 📰 My Website: https://chefjackovens.com 📷 Instagram: https://www.instagram.com/chefjackovens/ 🖥️ Facebook: https://www.facebook.com/ChefJackOvens 🧑🏻‍🍳 Tiktok: https://www.tiktok.com/@chefjackovens?lang=en 📺 Patreon - http://patreon.com/chefjackovens 🔑 Become A Member: https://www.youtube.com/channel/UCqRdvREgI2qLnKtiMfswzZQ/join ➖ My Equipment ➖ My Cookbook "DIG IN" - https://bit.ly/4fjQbry Meal Prep Containers - https://www.luvele.com/?ref=qNAC7JWq6gdhha My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping) Herbs & Spices - https://centuriesahead.com.au ➖ Special Thanks To All Patreon Members ➖ CJE David Taylor Bent Ed Featheredindian Ken Ontko Angelo D Alpha Leonis Saul Pineda Ohmachi Mark McLane James W Pharo Al Philp Adrian Keevill Naz Cat Teisininkas Modestas Barauskas Thorsten Zoke Miyama Dimmy Team Aelskling Efrain Toledo Nani Maschnick Frank Hoeflich Kotenuki Richard Roche (aka Irish) Patrick Robles Sam Quinsey Gerald Albipwnr Isaac Rabicoff Mama Jane Gearoid O'Broin ➖ Special Thanks To All Youtube Members ➖ Patricia Treslove Late Blue Oak iamceph eric andrews Greg Fisher Gerald Hash Hien Nguyen Leigh Weltman J8 Lauren Blenkinsop Rosalie Koger Aaron Morgan Thuy Nguyen Sue Macdonald ➖ Recipe ➖ Chicken  -  1 Tbsp (20ml) - Olive Oil  3 - Large Chicken Breasts, Halved  1 tsp (4g) - Onion Powder  1 tsp (4g) - Garlic Powder  1 1/2 tsp (3g) - Dried Italian Herbs  1/2 tsp (1g) - Chilli Flakes (Optional) Salt & Pepper  Sauce & Fillings -  2 - Baby Cos (Romaine) Lettuce, Shredded & Washed 120g (4.2oz) - Cherry Tomatoes, Halved or Quartered   3/4 Cup (180g) - Low Fat Mayonnaise  2 - Garlic Clove, Minced  20g (0.7oz) - Parmesan Cheese, Freshly Grated  1 Tbsp (10g) - Capers, Drained and Chopped  1 Tbsp (20ml) - Lemon Juice  1 tsp (10g) - Dijon Mustard 1 tsp (5ml) - Worcestershire Sauce  Salt and Pepper  5 - Wraps of Choice  Pesto -  5g (0.2oz) - Pine Nuts, Toasted (Use alternative nuts to cut cost) 5g (0.2oz) - Parmigiano Reggiano, Freshly Grated 1-2 - Garlic Clove 2 Cups (40g-1.4oz) - Basil, Picked  3 Tbsp (60ml) - Extra Virgin Olive Oil 1/2 - Lemon, Juiced  Extra Virgin Olive Oil To Adjust Consistency Salt & Pepper Method -  1. Place the halved chicken breasts into a bowl and add the seasonings. Mix well to combine.  2. Heat a pan over medium-high heat, add the olive oil, and sear the chicken for 3 1/2 minutes on each side. Remove, rest, and slice or dice. Set aside.  3. Add all the pesto ingredients to a blender except the oil and blitz to form a paste. Slowly pour the extra virgin olive oil until you achieve a thick but pourable paste. Check and adjust seasoning to your liking. Add half of the pesto to the chicken and mix to combine.  4. Place all of the ingredients in a bowl and mix well for the sauce. Season to taste. Add the washed lettuce, cherry tomatoes and avocado to a bowl. Add 2/3 of the sauce and mix to coat.  5. Spread the remaining sauce and pesto over the wraps. Add the lettuce, cherry tomato, and avocado mix and the pesto chicken. Wrap tightly. Dig in.  6. The wraps can be served fresh or toasted. They will last four days in the fridge. If you wish to freeze, I recommend freezing the chicken pesto mix on its own and assembling the wrap fresh. Once the dressing is on the lettuce mix, it will start to become soggy. If you freeze the lettuce, the wrap will fall apart, and it’s not worth it. Fresh is best.  Video, Hosted, Directed and Edited By Jack Ovens