Frozen Lunch: Chicken and Egg Wrap

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

1. 5 eggs
2. 2 large chicken breasts
3. 2 onions
4. 1 large capsicum
5. Red cabbage
6. 1 tsp of paprika, garlic powder, cumin, salt, pepper and white pepper
7. Olive oil
8. 5 Tortilla bread

INSTRUCTIONS

1. 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.
2. Chop onions and capsicum as well as red cabbage and set them aside.
3. 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.
4. 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.
5. 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.
6. 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.
7. Repeat step 6 for the other 4 wraps.
8. Once completed, store all the wraps in a ziploc bag. Place the bag in the freezer for your weekly consumption.

SUGGESTIONS

1. 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.
2. 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.
3. You can also make your own flat bread instead of using the store-bought tortilla. The recipe for the flatbread could be read HERE.
4. The longer you marinade the chicken, the better it will taste.
5. The process of folding the wrap requires practice. Look on Youtube for some tutorials.

SPICY FRIED RICE – NASI GORENG CILI PADI

Fried rice is a very common dish throughout most parts of Asia. It is the best way to reuse leftover cooked rice. There are no limits on what you can put into the dish. You can choose to put any proteins or vegetables you desire that will make this dish as one complete meal. Fried rice has so many varieties. Some are mild in flavour, and some are spicy – just like how many Malaysians love to have their fried rice. This spicy fried rice recipe is one of Malaysians favourites. It is spicy of course but what’s best about this recipe is how easy and simple it is for one to cook. There are of course other more ingredients can be incorporated into this dish to elevate it to the next level, but this is for us lazy bums out there who want to have something delicious but very simple to make.

INGREDIENTS

• Cooked rice – from a cup of uncooked rice
• 1 shallot, 7 cloves of garlic and 7 bird’s eyes chilies - pounded/blended
• 1 tsp of fish sauce
• 1 egg
• Few strips of boneless chicken – chopped
• Half a handful of dried anchovies
• Cabbage – roughly chopped
• 4 tbsp of oil
• Salt and pepper for seasoning

INSTRUCTIONS

1. Cook rice and let it cool down for a bit.
2. Heat wok with vegetable oil on medium heat.
3. Fry the dried anchovies and once cooked, take it out and let it sit on a plate to be used later.
4. Put in your pounded/blended shallot, garlic and bird’s eyes chilies into the wok and stir for a couple   of minutes.
5. Add in the chopped chicken and stir until they are cooked. Pour in the fish sauce and mix.
6. Set the chicken to one side of the wok. Add in one egg.
7. Season with salt and pepper.
8. Put in the cooked rice and mix.
9. Add chopped cabbage and the fried dried anchovies and mix everything together well.
10. Serve and enjoy.

Watch the video on how to make this HERE!

• This recipe is for 2 portions of serving.
• Suggestion: Have this dish with an additional fried egg and some fried fish crackers!
• Bear in mind, that this dish is quite spicy. So if you can’t handle the heat, please omit or reduce the use of the bird’s eyes chillies. You can add more if you want it to be spicier!
• You can always use other kinds of vegetables such as carrots and green peas.
• It would be nicer to use prawns instead of chicken.
• If you want a touch of sweetness to the dish, you can include about a tbsp of sweet soy sauce.

ROTI CANAI

Roti canai or roti kosong

Roti canai is an Indian-influenced flatbread widely available in Malaysia. It could be found at all local mamak and some Malay stalls. This dish is usually eaten during breakfast or tea time. They are also called Prata and Porotta, in different regions of the world.

The dough of the roti canai is made from such simple ingredients: plain flour, fat (oil or ghee) and water. But making them is not that easy. The dough needs to be flatten, tossed and stretched multiple times until it is paper thin and then folded before placed on a large flat pan. Only experts can do this. Watch the video if you think you can master this technique on one go.

Preparing the roti canai

Roti canai is delicious by itself but goes extremely well with dhal (lentil curry) or overnight curry – you know what they say, “overnight curry tastes better!” The dhal and curry are also served with a spoon of sweet and spicy sambal (Malay chili condiment) – trust me, the sambal takes this dish to another level!

Egg roti canai or roti telur

The roti canai is versatile too! They come with many variations such as roti telur (with egg), roti sardin (with sardines) roti pisang (with sliced banana) and believe me, many more!

The crispy exterior and fluffy interior of this flatbread is such an amazing dish to have. Having it together with teh tarik (pulled tea), this meal will definitely make you addicted for more!