In the world we are living in this day and age, all of us seem to be very busy and on the move throughout the week. Either with work or school, we sometimes find it tricky to decide on what to eat that is cheap, quick and convenient to adjust to our hectic schedules.
Many defer to buying meals as this will save a lot of time but at the same time forgetting the extra cost they are spending and lacking the concern with the nutritional content of the food they buy. Cooking your own meal shouldn't be such a hassle if you plan it well. Plus, this will allow us to include in the healthy components to our meal and yes, this will save us a lot of money too!
Chicken and Egg Wrap is one of the perfect meals that is packed with good proteins that will fill you up instantly and last for a long time. You can make a bunch of them at one time to be frozen and you will have your meals for the week already sorted. Find out on how to do this below!
WATCH THE VIDEO ON HOW TO DO IT HERE!
INGREDIENTS
- 5 eggs
- 2 large chicken breasts
- 2 onions
- 1 large capsicum
- Red cabbage
- 1 tsp of paprika, garlic powder, cumin, salt, pepper and white pepper
- Olive oil
- 5 Tortilla bread
INSTRUCTIONS
- In a bowl, marinade the chicken breasts with the mixture of olive oil, paprika, garlic powder, cumin, salt and pepper. Cover the bowl with plastic wrap and let the marinade set in the fridge between 30 minutes to 2 hours.
- Chop onions and capsicum as well as red cabbage and set them aside.
- Get your pan nice and hot on medium high heat and drizzle some olive oil in the pan. Then throw in the chopped onions and capsicum. Stir once in a while and let cook till the onions are caramelised and the capsicum soften up a little bit. Set them aside.
- In the same pan, pour some more olive oil and grill the marinaded chicken breast for roughly 5-7 minutes on each side depending on how thick they are. Once they are cooked, take them out and set them aside to rest for a couple of minutes and start slicing them into thin strips.
- In the same pan again, pour a tad more olive oil and add in your eggs. Season with some salt and white pepper and start making your scrambled eggs. Once done, set them aside.
- Time to assemble: Place a tortilla bread on top of a piece of aluminium foil. Add a small portion of each and everything (red cabbage, onions and capsicum, chicken strips and eggs) on the tortilla and then slowly roll/fold it all together, tucking in both sides and secure the entire wrap with the aluminium foil.
- Repeat step 6 for the other 4 wraps.
- Once completed, store all the wraps in a ziploc bag. Place the bag in the freezer for your weekly consumption.
SUGGESTIONS
- I live in the hot tropical country of Malaysia and the frozen wraps will definitely be 'defrosted' by lunch time. If you're in the colder climate, I suggest you cover the wrap with tissue and reheat it in a microwave in your office pantry.
- Do not add any condiment in the wrap to be frozen as this will make the wrap soggy. Pack the condiment in a separate container and turn it as a dip for your wrap instead.
- You can also make your own flat bread instead of using the store-bought tortilla. The recipe for the flatbread could be read HERE.
- The longer you marinade the chicken, the better it will taste.
- The process of folding the wrap requires practice. Look on Youtube for some tutorials.
