What does a girl do when it’s dinner time and she’s craving enchiladas? She doesn’t have tortillas. And she’s not feeling like doing meal prep. Does she call for takeout, or give up?
Nope! This girl decided to create an easy anti-inflammatory chicken green leaf wraps recipe!
Yep, I admit it. I’m a Registered Dietitian Nutritionist who enjoys all things about food. But I also struggle to get to the grocery store. I don’t always feel like cooking a meal at home. And I’m sometimes short on cash to call for takeout.
However, on the particular evening, I made my easy anti-inflammatory chicken green leaf wraps recipe, I had just visited my local farmers’ market. Luckily my refrigerator full of fresh farm foods!
I decided to use the pastured raised chicken meat, collard greens, and veggie loaded salsa I had picked up from the farmers market in a new way. I didn’t want to cook at home but also knew that choosing to prepare an anti inflammatory dinner recipe would help on many levels!
For instance, my easy anti inflammatory chicken green leaf wraps recipe had potential to satisfy my dinner time cravings, rescue me from my dinner time meal prepping rut, and help keep my pocket book full.
And here’s the best part – the nutrients packed in the foods that were fresh from the farmers’ market would help fight disease-causing inflammation so that I could staying feeling healthy and strong!
The Anti Inflammatory Benefits in this Chicken Green Leaf Wraps Recipe
Most of the ingredients in this easy anti inflammatory chicken green leaf wraps recipe can be found at most local farmers’ markets. However, for the few ingredients that must be purchased, be sure to check the ingredient label.
Many store bought foods come with convenience but also come with ingredients that are know to cause inflammation. Refined sugars and fats, as well as artificial flavor and coloring are definitely to be avoided when working to reduce inflammation.
Want to learn more about how inflammation impacts health, join my free Facebook Community! It’s free to join! Plus I have loads of anti inflammatory dinner recipes waiting to inspire you to stay healthy!
Pasture Raised Chicken
True or False : You are what you eat. We have been told this mantra for years. And it make sense that the quality of food you choose to eat will impact your health.
I mean, think about it. The food you eat is broken down in the digestive system so to be distributed throughout your body. The nutrients from the food is used for fuel, repair and maintenance. When you feed your body proper nutrition, it is able to fight inflammation easy.
Funnily enough, research shows us that the same mantra also holds true for the chicken. Pastured raised bird that allowed to forage and explore are found to have higher concentrations of fat-soluble and water soluble vitamins, as well as minerals.
Even though pastured raised chickens are given supplemented feed by their farmers to ensure complete nutrition, the prepackage foods can experience vitamin and mineral loss. Therefore hunting for bugs and roaming in sunlight help provide an extra boost of nutrition
In addition to nutrient rich animals, studies also indicate that pastured birds have a variety of healthy gut bacteria. The bountiful supply of good bacteria helps the chicken to ward off infection, plus, it helps with further vitamin and healthy fatty acid metabolism.
Pasture Raised Chicken Health & Your Health
One could argue that choosing to consume a healthy animal makes a healthier you. While I’m not able to find evidence for this statement, it all comes back to the mantra : you are what you eat. Because who wants to eat a sick animal, or even a sick plant!? Yuck!
One could also argue that the higher the nutrient stores of the animal, the higher quality of meat and eggs from the chicken. If you would like to read more about the nutrient benefits of pastured poultry and eggs, check out my article : Why Fresh Farm Eggs are the Best for You and the Bird
The higher the nutrition quality of food, the more supply our bodies have available to use for optimal fuel, repair and maintenance. As well as to fight disease causing inflammation.
Green Leaf Vegetables & Wraps
I feel like there no convincing you about the nutrition benefits of green leafy vegetables, like collard greens and kale. It doesn’t matter if they are raw or cooked greens it’s like our brains just know that they are healthy.
Even though the health benefits seem to be common knowledge, it it difficult to sway picky and non-picky eaters to enjoy green leafy vegetables. However, perhaps a little factual knowledge will nudge you in the right direction.
Green leafy vegetables, whether cooked or eaten raw in a salad or as a wrap, have the nutrient potential to cut inflammation. If this statement seems surprising to you, consider the plant family of the green leafy vegetable.
For instance, collard greens and kale are considered to be a part of the cruciferous vegetable family. This vegetable family is known to the world’s healthiest foods due to the vast source of vitamins, minerals and phytonutrients.
Research has shown that eating the nutrients from the cruciferous vegetable family may have the ability to lower your risk of cancer. And perhaps improving cholesterol and cardiovascular health.
Despite my most convincing argument to eat green leafy vegetables, you may talk to your doctor about eating these vegetables if you are at high risk of blood clots. Collard greens are especially high in vitamin K, and this vitamin is best known to thicken the blood.
Veggie Loaded Salsa
Unlike persuading you to enjoy kale and collard greens, I feel like salsa is an easy ‘sell’ to get you to eat to your veggies. Yep, salsa is made up of chopped vegetables and herbs, and it’s super delicious when paired with a variety of foods!
In my opinion, the best salsa comes fresh from locally grown foods. Salsa is naturally high in vitamin C due to the tomato base and cilantro. Vitamin C is a powerful antioxidant that keeps the body clean of free radicals that can damage cellular health.
Even though salsa is veggie loaded, when it comes to fighting inflammation, salsa can be tricky.
For instance, vegetables from the nightshade family, like tomatoes and peppers may actually cause inflammation for some people. Also garlic and onions may induce gut inflammation for some people who are experiencing digestive disease.
As simple and straight forward eating vegetables may seem, it can be difficult to know what may ignite versus what eases inflammation for you specifically. To learn more about how food is impacting your personal health, check out my Farm to Flourish Nutrition Program.
In my Farm to Flourish Nutrition Program, I help you figure how to uproot inflammation one bite at at time. You’ll gain traction in your nutrition related goals! Plus you’ll get clarity when it comes to how food effects your digestion, hormones, and habits.
3 Top Tips to Get the Most Out of this Chicken Green Leaf Wraps Recipe
I’m giving you my 3 top tips to make this anti inflammatory chicken green leaf wraps recipe fun and easy!
1. Fresh or Cooked Green Leaf Wraps
The recipe calls for blanching the green leaf wraps. However if you need a quicker, less time intensive option, simply add the enchilada sauce to the chicken mixture on the stovetop. Once the chicken is cooked, spoon the mixture into a clean, raw green leaf.
Wrap up the chicken enchilada mixture so to make it a crispy anti inflammatory green leafy wrap!
2. Use Leftovers for a Salad
When I first came up with my easy anti inflammatory chicken green leaf wraps recipe, I had a surplus of shredded chicken mixture. I refrigerated the leftovers with the intentions to and enjoy an enchilada salad the next day!
To get the most out of the leftovers, I simply warmed up a portion of the shredded chicken mixture with 2 Tablespoons of enchilada sauce. Then I placed it on top of a bed of spring mix. It was YUM for 2 straight days!
3. Delicious Additions
My recipe calls for a minimum of ingredients, but if you would like to add some delicious options, try the following topping…
-hand sliced avocado
Easy Anti Inflammatory Chicken Green Leaf Wraps Recipe
- 1 medium skillet
- 1 Cutting Board
- 1 Sharp Knife
- 1 medium sauce pan
- 1 fork
- 1 set of tongs
- 1 Bowl
- 1 Large Spoon
- 1 baking dish
- 1 pound boneless, skinless chicken breast pasture raised
- 1 cup salsa
- 1 carton bone broth 16 oz carton
- 1 can black, pitted, sliced olives 6 oz can
- 1 bunch collard greens 6-7 oz
- 1 cup enchilada sauce
- Place chicken in a non stick pan with salsa, bone broth and olives. Place pan on a medium heat stove top and cover with lid.
- Wash and dry collard greens, then remove thick bottom stem with knife. Cutting is best done on top of a cutting board.
- Grab a medium sauce pan and fill halfway with water. Place on a high heat stove top. Wait for water to boil.
- Check on the chicken mixture. Shred chicken with a fork as it continues to cook.
- Once the water comes to a boil, add collard greens. Allow collard greens to cook in water for about 30 seconds. With tongs, remove collard greens and place them into a bowl of very cold water. Allow collard greens to cool in water, then remove from cold water with tongs. Place cooled collard greens onto dry towel and pat dry. TIP: This process is called ‘blanching.’ It will help soften the leaves and stem for an easier bite.
- Check on the chicken mixture again. Continue to shred chicken with fork until chicken is fully cooked and shredded.
- Spoon the fully cooked chicken mixture into a cool, dry collard green leaf. Roll the collard leaf into a ‘burrito’ by folding in the edges while rolling.
- Place the collard green roll into a baking dish. Once all collard greens are filled, rolled and placed into a baking dish, pour the enchilada sauce on top. TIP: My bundle of collard greens allowed for 10 small enchiladas.
- Place baking dish into a 375 degree oven for 10-15 minutes, or until sauce is bubbling.
- Carefully remove baking dish from oven, serve and enjoy!