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Main mealMain CourseAmericanBalancedPoultry€

Crispy Chicken Wrap

Name: Crispy Chicken Wrap
Prep time: 13 min
Cook time: 10 min
Total time: 23 min
Yield: 2
Cuisine: American
Ingredients: 300 g Chicken, breast, boneless, skinless, raw; 2 tbsp Yogurt, Greek, plain, whole milk; 2 tbsp Sauce, hot chile, sriracha; 1 tsp Spices, garlic powder; 1 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 1 tbsp Oil, olive, extra virgin; 2 large Tortilla, wheat flour, shelf stable; 100 g Lettuce, green leaf, raw; 1 medium Carrots, mature, raw; 0.5 medium Onions, red, raw; 1 medium Tomato, roma; 3 tbsp Yogurt, Greek, plain, whole milk; 1 tsp Lemon juice, raw; 1 pinch Spices, dill weed, dried

A juicy chicken wrap with chicken meat in a yogurt marinade, wrapped in a lightly crisped tortilla and topped with fresh vegetables. A perfect protein-packed meal for a quick lunch or light dinner.

Prep time13 min

Cook time10 min

Total time23 min

Servings2

Recipe

Meat and marinade

Chicken, breast, boneless, skinless, raw300 gYogurt, Greek, plain, whole milk2 tbspSauce, hot chile, sriracha2 tbspSpices, garlic powder1 tspSpices, pepper, red or cayenne1 tspSalt, table, iodized1 pinchOil, olive, extra virgin1 tbsp

Vegetables and other ingredients

Tortilla, wheat flour, shelf stable2 largeLettuce, green leaf, raw100 gCarrots, mature, raw1 mediumOnions, red, raw0.5 mediumTomato, roma1 medium

Light "Ranch" sauce

Yogurt, Greek, plain, whole milk3 tbspLemon juice, raw1 tspSpices, dill weed, dried1 pinch

Non-stick panSmall mixing bowlCutting boardKitchen tongs

Per servingTotal

Calories:483.5 kcal966.9 kcal

Protein:43.9 g87.7 g

Carbohydrates:41.9 g83.7 g

Fiber:5.2 g10.3 g

Water:327.5 ml655 ml

Fat:16.6 g33.2 g

Micronutrients

Sugar:8.9 g17.7 g

Saturated fat:3.3 g6.6 g

Cholesterol:114 mg227.9 mg

Sodium:916.6 mg1833.1 mg

Potassium:1114.9 mg2229.8 mg

Calcium:175.6 mg351.2 mg

Iron:3.5 mg7 mg

Magnesium:81.2 mg162.4 mg

Zinc:1.9 mg3.8 mg

Phosphorus:553.1 mg1106.1 mg

Vitamin C:26.3 mg52.6 mg

Vitamin A:522.6 µg1045.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.3 µg0.6 µg

Instructions

1In a bowl, mix 2 tablespoons of Greek yogurt, hot sauce, garlic powder, smoked paprika, and salt. Cut the chicken breast into thin strips and mix well with the marinade. Let it sit for at least 5–10 minutes (prepare the vegetables in the meantime).
2Heat olive oil in a pan over medium-high heat. Add the marinated chicken (be careful not to overcrowd the pan). Cook for 3–4 minutes on each side until it gets a nice golden-brown color and is fully cooked through. Set aside.
3In a small bowl, mix the ingredients for the light "Ranch" sauce (yogurt, vinegar, dill, salt, pepper).
4You can quickly warm the tortillas (10 seconds) to make them more pliable. Layer lettuce, grated carrot, tomato, and onion in the center of each tortilla. Arrange the cooked chicken over the vegetables and drizzle with the prepared white sauce.
5Fold the side edges of the tortilla inward, then fold the bottom part over the filling and roll tightly to the end. Wipe the pan (you can use the same one you cooked the meat in) with a paper towel and return it to the heat. Place the wrap in the pan with the "seam" side down. Cook for 1–2 minutes on each side until the tortilla becomes crispy and golden. You can achieve the same effect in a toaster as well.
6Cut the wrap in half diagonally and serve immediately.

Nutritional benefits

Thanks to its high protein content and the use of Greek yogurt instead of mayonnaise, this meal supports muscle recovery without excess saturated fat.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.