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.

Cheap, Simple, Healthy and Delicious Flatbreads - The easiest flatbread recipe on earth!

Cheap, Simple, Healthy and Delicious Flatbreads

The easiest flatbread recipe on earth!

Large Healthy Flatbread :)

Chapati, roti, tortilla, call them whatever you like, the flatbreads have been around for so many years and can be found in many different cultures all across the globe. The main and basic ingredients needed for these flatbreads are relatively very simple – flour, salt and water. That’s it! And they are so easy to make at home!

You can also be very creative in making your own flatbreads. You can use different kinds of flour such as regular plain white flour or wholemeal flour and adding in optional ingredients as well, to alter the taste according to your desire such as sugar, curry powder, black pepper, yoghurt, milk, oil and loads more.

However, in order to make flatbreads that are healthy, I personally believe it is safe and best to just stick with the basics – flour, salt and water. So, here’s how I make my healthy flatbreads.

The main dry ingredients

Ingredients (to make 5 large flat breads)       

  ü  2 cups of atta flour

  ü  1 cup of warm water

  ü  1 teaspoon of salt

  ü  1 ½ teaspoon of baking powder

         I use the atta flour which is the Indian wheat flour that is low in fat and very high in protein content. It is the healthier choice compared to the regular plain white flour. 

   Check out the nutrition facts of atta flour; http://www.strfri.com/foods/view/Atta.jsp

Utensils

  ü  Dough roller

  ü  Spatula

  ü  Flat Pan

Steps

      1.     In a bowl, add in two cups of atta flour, a teaspoon of salt and one and a half teaspoon of baking powder. Give it all a quick mix.

      2.       Then pour in one cup of warm water – a little bit at a time! I do this by;

a)     Add ¼ cup of warm water

b)     Mix the water and flour with a spoon/fork

c)     Repeat step a and b till all the warm water and flour are mixed together and start to form a  dough.

      

Add water a little bit a a time!



Trust me, this will make the dough formation process a lot easier and less messy compared to adding the whole cup of water on one go.

Till you got to this point, you can use your hands. Get in there!

     3.       Knead the dough for 5 – 10 minutes. You may need to add a little bit more water or flour until you get a smooth, soft and not too sticky dough.

This is what you want

     4.       Divide the dough to 5 little balls of dough. Then cover the bowl with a plastic wrap/damp cloth -this is to avoid loss of moisture of the dough that will result in your bread to be less soft. Leave them to rest for 15 – 30 minutes.

Size - a little big bigger than a golf ball

    

      5.       After leaving the dough to rest, sprinkle some flour on a dry and clean surface - make sure your hands are completely dry as well.

     6.       Take one small dough (leave the rest covered) and gently flattened it out a bit. Then cover the flattened dough with some flour and place them on the lightly floured surface.

Flatten it just like this

     7.       Using a roller, gently roll the dough into a thin round shape. Sprinkle some more flour on the surface and dough if the dough starts to stick to the surface. Don’t be demotivated if you can’t shape the dough to a perfectly round shape. You will get better with practice. Just make sure they are flat and have no holes on them.

I'm still struggling to get the perfect round shape myself :(

     8.       Then heat your flat pan on a medium heat. Once hot, carefully place the rolled dough on the pan.

Make sure the heat is not too high!

See those bubbles?

     9.       Patiently wait for 30 – 40 seconds and keep your eye on it. Once you see the colour of the dough has started to change and small bubbles have started to form, flip it over. Lightly press the bubbles   formed on the bread - making sure it is cooked evenly and releasing the air trapped in the bread.

Gently press the bubbles

     10.   Then take it off the pan and repeat step 5 – 9 till you finish cooking all the 5 flatbreads. They are now ready to be eaten! You can also put them in an airtight bag, store them in the fridge and reheat them before having them – best up to 4-5 days.

Save them for later ;)

So there you go; the recipe for healthy flatbreads. What I love most about this recipe is that it is so cheap and simple to make, plus, they are indeed healthy as I know what the ingredients are (no added preservatives, fat, sugar, etc.) and the exact amount of each ingredient I put in. Oh and yeah, they taste amazing! You can have them with curry or dhal, whatever you like, but my personal favourite, to make chicken wraps with these!

Perfect to make any sort of wraps!

Hope you find this this recipe useful! Have fun making your own healthy flatbreads!