HOW TO MAKE GOOD CHICKEN WRAPS RECIPES

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CHICKEN WRAPS RECIPE - BBC GOOD FOOD



Chicken wraps recipe - BBC Good Food image

Pile chicken, charred aubergine, tomatoes, red onion and avocado into a tortilla to make these quick and easy wraps. Full of veg, they're perfect family food

Provided by Melissa Thompson – Journalist and food writer

Categories     Dinner, Lunch, Supper

Total Time 32 minutes

Prep Time 12 minutes

Cook Time 20 minutes

Yield 4

Number Of Ingredients 15

1 aubergine, trimmed and sliced into 5mm rounds
½ red onion, thinly sliced
1 tbsp olive oil
½ tbsp cider vinegar
2 tbsp natural yogurt
1 tbsp tahini
1 small garlic clove, crushed
1½ tsp cumin powder
½ tsp ground coriander
1 tsp paprika
2 chicken breasts
1 tbsp vegetable oil
4 flour tortilla wraps
4 tomatoes, thinly sliced
1 avocado, stoned, peeled and sliced

Steps:

  • Heat a dry griddle pan over a medium-high heat, and fry the aubergine rounds for 2 mins on each side until lightly coloured and char lines appear (you may need to do this in batches). Transfer to a bowl with the onions, then toss with the olive oil and vinegar.
  • Combine the yogurt, tahini and garlic in a bowl with 1 tbsp water to loosen. Mix the cumin, coriander, paprika and some salt and pepper in a small bowl. Put the chicken on a board, cover with baking parchment and bash with a rolling pin to an even 1½cm thickness. Rub all over with the spice mix, leave for 10 mins, then fry in the oil for 12 mins, flipping after 8 mins. Transfer to a board, rest briefly, then slice.
  • Warm the wraps in a dry frying pan, then fill with the tomatoes, aubergine and onion mix, avocado, chicken and tahini dressing.

Nutrition Facts : Calories 429 calories, FatContent 18 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 38 grams carbohydrates, SugarContent 8 grams sugar, FiberContent 8 grams fiber, ProteinContent 24 grams protein, SodiumContent 1.09 milligram of sodium

SPICY CHICKEN & AVOCADO WRAPS RECIPE | BBC GOOD FOOD



Spicy chicken & avocado wraps recipe | BBC Good Food image

Pan-fry lean chicken breast with lime, chilli and garlic, then pile onto seeded tortilla wraps. Cool before assembling if packing for lunch

Provided by Sara Buenfeld

Categories     Lunch, Supper

Total Time 13 minutes

Prep Time 5 minutes

Cook Time 8 minutes

Yield 2

Number Of Ingredients 9

1 chicken breast (approx 180g), thinly sliced at an angle
generous squeeze juice 0.5 lime
½ tsp mild chilli powder
1 garlic clove, chopped
1 tsp olive oil
2 seeded wraps
1 avocado, halved and stoned
1 roasted red pepper from a jar, sliced
a few sprigs coriander, chopped

Steps:

  • Mix the chicken with the lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
  • Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

Nutrition Facts : Calories 403 calories, FatContent 16 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 32 grams carbohydrates, SugarContent 2 grams sugar, FiberContent 5 grams fiber, ProteinContent 29 grams protein, SodiumContent 0.8 milligram of sodium

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