Last Updated on January 2, 2025 by Arif Chowdhury
When it comes to healthy eating, finding meals that are both nutritious and delicious can sometimes feel like a challenge. Enter the Cucumber, Corn and Avocado Chicken Wraps!
This vibrant and refreshing dish is perfect for anyone looking to enjoy a satisfying meal while keeping their calorie count in check. Packed with lean protein from chicken, healthy fats from avocado, and the crunch of fresh veggies, these wraps not only taste great but are also a feast for the eyes.
So, roll up your sleeves, and let’s dive into this delightful recipe that will keep you feeling full and fabulous!
Why Choose Collard Greens?
Collard greens, often overshadowed by their more popular counterparts like spinach and kale, are a nutritional powerhouse worth celebrating.
Here are a few reasons to include them in your meals:
- Low in Calories, High in Nutrients: One cup of cooked collard greens contains only about 60 calories while providing significant amounts of vitamins A, C, and K. These nutrients are essential for maintaining healthy skin, boosting your immune system, and supporting bone health.
- Rich in Fiber: Collard greens are high in dietary fiber—about 5 grams per cup when cooked. Fiber is crucial for good digestion and can help keep you feeling full longer, making it easier to maintain a healthy weight.
- Antioxidant Properties: Collard greens are loaded with antioxidants, which can help combat oxidative stress in the body. This may reduce the risk of chronic diseases, including heart disease and cancer.
Nutritional Benefits of the Ingredients
This recipe is not just about collard greens. Each ingredient brings its own set of health benefits:
- Chicken Breast: A fantastic source of lean protein, chicken breast contains around 26 grams of protein per 3-ounce serving. Protein is vital for building and repairing tissues and keeping you satiated.
- Avocado: Avocados are high in heart-healthy monounsaturated fats. A medium avocado contains about 250 calories but is loaded with fiber (around 10 grams) and potassium, which is crucial for heart health.
- Cucumbers: Low in calories (about 16 calories per cup) and high in water content, cucumbers are great for hydration and adding volume without extra calories.
- Corn: While corn gets a bad rap for being a starchy vegetable, it packs a punch with fiber and antioxidants. One cup of corn has about 125 calories, making it a nutritious addition to your wraps.
With these benefits in mind, let’s get started on creating this delicious wrap!
Ingredients for Cucumber, Corn and Avocado Chicken Wraps
For the Wraps:
- 2 large collard green leaves (or more if you want to make extra wraps)
- 1 pound (about 450 grams) cooked and sliced chicken breast
- 1 medium avocado, sliced
- 1 cup of fresh cucumber, thinly sliced
- 1 cup of roasted corn (fresh or frozen, thawed)
- 1 tablespoon lime juice
- Salt and pepper to taste
- Optional: hot sauce or salsa for serving
For the Roasted Corn:
- 1 cup of corn kernels (fresh or frozen)
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Cooking Time
Total Time: Approximately 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Step-by-Step Instructions
Step 1: Prepare the Roasted Corn
- Preheat the Oven: Start by preheating your oven to 400°F (200°C).
- Season the Corn: In a mixing bowl, combine the corn kernels with olive oil, smoked paprika, garlic powder, salt, and pepper. Stir until the corn is well-coated.
- Roast the Corn: Spread the seasoned corn in a single layer on a baking sheet. Roast in the preheated oven for about 15-20 minutes, stirring halfway through, until the corn is slightly charred and caramelized. This brings out the natural sweetness and adds depth to the flavor.
Step 2: Prepare the Collard Greens
- Remove the Stems: Carefully cut out the thick stems from the collard green leaves. You want to ensure they’re flexible enough to wrap without tearing.
- Blanch the Leaves: Bring a small pot of water to a boil. Blanch the collard greens for about 2-3 minutes until they are slightly tender but still bright green. Remove them and place them in a bowl of ice water to stop the cooking process.
- Dry the Leaves: Once cooled, pat the collard greens dry with a kitchen towel. They are now ready to be filled!
Step 3: Assemble the Wraps
- Layer the Ingredients: Lay a collard green leaf flat on a clean surface. Start by adding a few slices of chicken breast in the center, followed by slices of avocado, cucumber, and a generous scoop of roasted corn.
- Season with Lime Juice: Drizzle a little lime juice over the fillings and sprinkle with salt and pepper to enhance the flavors.
- Wrap It Up: Fold the sides of the collard green leaf over the filling, and then roll it from the bottom up, like a burrito. Make sure it’s tightly wrapped to hold everything inside.
- Repeat: Continue assembling the rest of the wraps until all ingredients are used.
Step 4: Serve and Enjoy
- Slice and Serve: Cut each wrap in half to showcase the beautiful colors inside.
- Garnish: If desired, serve with hot sauce or salsa for an extra kick.
Tips for Perfect Wraps
- Customize Your Fillings: Feel free to add other ingredients like bell peppers, carrots, or even beans for added nutrition and flavor.
- Make Ahead: These wraps can be made a few hours in advance. Just keep the filling separate from the collard greens to prevent sogginess. Assemble them right before serving for the best texture.
- Storage: If you have leftovers, store the ingredients separately in airtight containers in the fridge. The wraps are best eaten fresh, but the components will last for up to 3 days.
A Wholesome Wrap for Any Occasion
These Cucumber, Corn and Avocado Chicken Wraps are more than just a meal; they embody the spirit of healthy eating without compromising on flavor.
Every bite is a delightful mix of textures and tastes that will keep you coming back for more. Whether you’re packing them for lunch, serving them at a picnic, or enjoying a quick dinner at home, these wraps are versatile and satisfying.
So, the next time you’re in the mood for something light yet filling, whip up these wraps. They’re not only visually appealing but also a wonderful way to nourish your body while keeping your weight loss goals in check. Enjoy every crunchy, creamy, and flavorful bite!