Easy
To Make, Healthy, Delicious, Budget Chicken Wrap Recipe
It’s healthy, fulfilling, easy to make and most
importantly, delicious. With a few basic easy – to – get ingredients, you’ll be
able to make your very own chicken wrap!
Most of us have the regular 9 to 5 working
hours and spend most of the hours sitting at our desks. We are always occupied
with all the paperwork, spreadsheets, returning emails and so on and so forth.
When it comes to our lunch break, we tend to settle on having our lunch at the
restaurant nearby or worse – at a fast food chain. The appetite we build from
the hectic morning will highly lead us to choose meals that are unhealthy and
costly as well – you could easily spend
RM20 per meal in KL.
If you keep record of the unhealthy meals
you devoured and its costs in a month, you’d be shocked of how unhealthy they are
and how costly they add up to your monthly expenses. Unhealthy and expensive,
definitely a lose – lose!
There are many recipes out there that offer
wide selection of healthy and budget meals and yes, these healthy and budget
meals can be tasty and very simple and quick to prepare too! One of them is the
chicken wrap!
With around RM25/week and
30 - 45 minutes of your time a day, you can enjoy these amazing healthy wraps
throughout your entire work week without any guilt.
Here’s how you make them;
Ingredients
(to make one
chicken wrap)
A. For the marinade:
· 1/3 of a medium chicken breast
– cut to strips or pieces
·
1 tsp of cumin
·
½ tsp of garlic salt
·
½ tsp of salt
·
½ tsp of pepper
·
½ tsp of paprika
B. Vegetables:
·
Few leaves of Romaine lettuce
·
4-5 cherry tomatoes
·
Half of medium-sized onion
C. Others:
·
Flatbread– for homemade healthy, simple recipe, get recipe at http://faezwriteshere.blogspot.my/2017/01/cheap-simple-healthy-and-delicious.html
·
Dressings or condiments of your
choice (preferably low calorie, low salt,
low fat)
·
Olive oil for cooking
Steps
1. Mix all of the ingredients from
A and let them marinade in the fridge for at least 20 minutes - I usually do it overnight for maximum
flavour. Also, make sure the chicken
is dry. You could also add in a little bit of olive oil to help the spices to
coat evenly.
 |
| Cover with plastic wrap! |
2. While the chicken is
marinating, slice some onions and cherry tomatoes.
3. Heat a non-stick pan on medium
heat and add in about a table spoon of olive oil. Once hot, toss in the sliced
onions and cherry tomatoes in the pan. Wait for about 3-5 minutes or till they
are all soft.
 |
| Wait until they have soften |
4. While waiting for the
vegetables to soften up, place a flatbread on an aluminium foil (shiny side faced up).
Roughly tear some romaine lettuce and place it on the centre of the flatbread.
 |
| Leave some gaps at the two sides of the bread |
5. Remove the onions and cherry
tomatoes aside and place in the chicken marinade on the pan – you may need to add a little bit more olive
oil to the pan. Cook the chicken around 3 minutes on each side.
 |
| Make sure they are cooked through |
6. Once the chicken is cooked all
the way through, add the onions and cherry tomatoes in with the chicken and
give it a quick mix. I roughly mash
everything up the to smaller pieces simply to better infuse the flavours of the
vegetables with the chicken.
 |
| Mash and mix! |
7. Then place every-single-bit
that is in the pan onto the flatbread.
8. Add in your choice of
dressings/condiments/sauce.
 |
| The fun part: assembling this bad boy! |
9. Fold two opposite sides of the
bread over the filling. Then, as best as you can, carefully wrap the bread (with the foil) and make sure you get all
the filling inside the wrap. Finally, tuck in the two end of the foil to secure
the wrap.
 |
| Fold both sides in |
 |
| Roll them over |
10. Done! So all you need to do, is
put it in the fridge before taking it to work the next day!
 |
| One amazing wrap, rich with flavour, done! |
As you can see, it’s a pretty
straightforward and simple recipe. But the flavours that you get is amazing!
One of the best things about the wrap is that you can totally experiment it
with muchly any spices you like – coriander, curry powder, turmeric powder etc.
and top it with any other vegetables you love - bell pepper, chilli, herbs etc.
You can even use different kinds of protein sources – beef, eggs etc., heck,
you can even make a vegetarian wrap with humus spread! The alternatives are
limitless. Adjust them to your taste but just make sure you stick to the
healthy side!
Give this recipe a try! With under 45
minutes and minimum effort, you’ll get a decent, delicious, healthy and budget
meal!
