California Club Chicken Wraps

California Club Chicken Wraps

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 5–10 minutes
Total Time
  • 20–25 minutes
Serving
  • 2–4 People

Ingradients

For the Herb Spread:
  • ¼ cup mayonnaise or Greek yogurt
  • 1 tbsp sour cream or plain yogurt (optional)
  • 1 tsp lemon juice
  • 1 tsp chopped fresh dill or parsley
  • ½ tsp garlic powder
  • Salt and pepper to taste
For the Filling:
  • 2 cups cooked grilled or rotisserie chicken, sliced or shredded
  • 4 strips cooked bacon (turkey bacon for lighter option)
  • 1 ripe avocado, sliced
  • 1 cup shredded lettuce or spinach
  • 1 large tomato, thinly sliced
  • ½ cup shredded cheddar or Monterey Jack cheese (optional)
For Assembly:
  • 4 large flour tortillas (whole wheat, spinach, or gluten-free)
  • Optional: red onion slices, cucumber, or sprouts

Directions

Step 1: Make the Herb Spread

  • In a small bowl, mix mayonnaise, sour cream (if using), lemon juice, herbs, garlic powder, salt, and pepper. Set aside.

Step 2: Prepare the Fillings

  • Cook chicken if needed and slice or shred.
  • Cook bacon until crispy and drain on paper towels.
  • Slice avocado and tomato, and prepare other veggies.

Step 3: Warm the Tortillas

  • Lightly warm tortillas in a dry skillet or microwave for 10–15 seconds to make them pliable.

Step 4: Assemble the Wraps

  • Lay out each tortilla and spread a generous layer of herb sauce.
  • Layer with chicken, bacon, avocado, lettuce, tomato, and cheese (if using).
  • Add any optional veggies like onion or sprouts.

Step 5: Roll & Serve

  • Fold in the sides and roll tightly from the bottom.
  • Slice in half diagonally and serve immediately.

Pros:

  • High in Protein: Chicken and cheese provide muscle-supporting protein.
  • Creamy & Crunchy Texture: Avocado and bacon add richness and crispness.
  • Customizable: Easy to swap ingredients based on preferences or dietary needs.
  • Great for Meal Prep: Can be wrapped in foil and stored for a few hours (best served fresh).
  • Packed with Healthy Fats: Avocado offers heart-healthy monounsaturated fats.

Cons:

  • High in Sodium: From bacon, cheese, and seasoning; not ideal for heart-healthy diets.
  • Contains Saturated Fat: From bacon and cheese; may not suit low-fat diets.
  • May Be Too Rich for Some Palates: Creamy and fatty ingredients can be heavy.
  • Not Low-Carb Friendly (with regular tortilla): High in carbs unless using low-carb wraps.
  • Allergen Risk: Contains dairy, gluten, and eggs (in mayo unless substituted).

Suitable for Aged People?

Yes, this California Club Chicken Wrap is generally suitable for aged individuals due to:

  • Soft, Handheld Texture, making it easy to eat without utensils.
  • Good Source of Protein & Potassium, supporting muscle and heart health.
  • Mild Spices, often appealing to seniors with reduced taste sensitivity.
  • Hydrating Ingredients like tomato and avocado, which support hydration.

However:

  • Heart Health Considerations: Should be consumed in moderation by those watching sodium or cholesterol.
  • Dental Issues: Can be made softer by skipping bacon or using soft tortillas.
  • Digestive Sensitivity: May be too rich for seniors with sensitive digestion.

Tip: Use low-sodium turkey bacon, reduce cheese, and add mashed avocado for creaminess and easier chewing.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Heart Disease: High in saturated fat and sodium.
  2. Hypertensive Individuals: Bacon and cheese can raise blood pressure.
  3. Lactose Intolerant Individuals: Contains cheese and mayonnaise with dairy.
  4. Gluten Allergy / Celiac Disease: Regular tortillas contain gluten; use GF wraps instead.
  5. Individuals with Oral or Swallowing Issues (Dysphagia): May need texture modification for safer eating.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
350
Total Fat
18g
23%
Saturated Fat
6g
30%
Cholesterol
60mg
20%
Sodium
600mg
26%
Total Carbohydrate
26g
9%
Dietary Fiber
4g
14%
Total Sugars
4g
Protein
22g
44%
Vitamin A
600 IU
12%
Vitamin C
10mg
11%
Calcium
150mg
11%
Iron
2mg
11%
Potassium
400mg
11%