When dining out, it's normal to get tired of salads and sandwiches after a while. To try something new, make a chicken wrap. To make a hearty meal, you can stuff it with grilled chicken, ranch sauce, and mozzarella. If you prefer a light version, use a filling made from tomatoes, lettuce, cucumber and yogurt sauce. Do you like spicy? Make a spicy chicken wrap with lettuce, blue cheese, and ranch dressing.
Ingrediants
Filled Wrap with Grilled Chicken and Ranch Sauce
- 2 cups (250 g) of grilled and shredded chicken breast
- 60 g of ranch sauce
- 60 g of mozzarella
- 15 g chopped cilantro (optional)
- 4 tortillas with a diameter of 20 cm
Makes 4 wraps
Healthy Wrap Stuffed with Chicken, Avocado and Yogurt Sauce
- 4 wholemeal tortillas or chapatis
- 250 g of chicken cut into strips or chicken breast
- ½ cup (75 g) of halved cherry tomatoes
- 8-10 cucumbers sliced in length
- 4 lettuce leaves
- 1 avocado, sliced
- 1 cup (250 g) of plain yogurt
- 1 teaspoon (5 g) of mustard
- 2 teaspoons (15 g) of honey
- Salt and pepper
Makes 4 wraps
Wrap Stuffed with Spicy Chicken
- 250 g boneless chicken breast, cut into cubes
- 1/2 teaspoon vegetable oil (such as canola)
- 2 teaspoons (30 ml) of hot sauce
- 40 g of lettuce cut into strips
- 2 flour tortillas with a diameter of 15 cm
- 2 teaspoons (10 ml) of ranch sauce
- 2 tablespoons (20 g) of crumbled blue cheese
Makes 2 wraps
Steps
Method 1 of 3: Prepare Stuffed Wraps with Grilled Chicken and Ranch Salsa
Step 1. Divide the chicken, ranch sauce, cheese, and cilantro between 4 tortillas
Spread the tortillas on your work surface and garnish them with about ½ cup (60 g) of shredded chicken for each. Then add 1 tablespoon (15 ml) of ranch sauce and 15 g of mozzarella per tortilla.
If you want to add chopped cilantro, measure about 1 tablespoon (4 g) per tortilla
Step 2. Roll up each tortilla to secure on the ends and sides
Lift the tortilla up on both sides to make the filling settle in the center, then thread the ends of the tortilla towards the center. While holding this part in place, use your thumbs to fold one of the long sides over the filling. Roll up the wrap until it is completely closed.
Step 3. Heat a grill pan and cook the wraps for a few minutes per side
Put a grill pan on the stove and adjust the gas to medium heat. If you are using a small outdoor grill, set it to medium temperature. Sprinkle some oil or spray cooking spray on the grill to keep the wraps from sticking, then cook them. Allow 1-2 minutes per side.
Once the tortillas have been grilled sufficiently, they should become crisp and golden
Step 4. Cut and serve the wraps
Turn off the heat and plate the wraps. Cut them in half and serve them immediately.
Store leftovers in the fridge for up to 2-3 days using an airtight container. Keep in mind that the wraps soften during storage
Method 2 of 3: Make Healthy Wraps Stuffed with Chicken, Avocado and Yogurt Sauce
Step 1. Mix yogurt, mustard, honey, salt and pepper to make the sauce
Measure 1 cup (250 g) of plain yogurt. Pour it into a bowl, then whisk it with 1 teaspoon (5 g) of mustard and 2 teaspoons (15 g) of honey. Taste the sauce. Season with salt and pepper to your liking.
Set the sauce aside while you make the wraps
Step 2. Reheat 4 whole-grain tortillas or chapatis
For ease of preparation, reheat the tortillas or chapatis in the oven, microwave, or pan until hot enough to fold smoothly.
Step 3. Divide the chicken, vegetables and avocado between the wraps
Spread the 4 hot tortillas on your work surface and place ½ cup (60g) of chicken on each. Add 1 lettuce leaf, a handful of halved cherry tomatoes, cucumber slices and a few pieces of avocado.
Cut the cucumber lengthwise into thin slices
Step 4. Sprinkle the sauce over the filling and fold the tortillas into wraps
Garnish the filling with a few spoonfuls of yogurt sauce. To fold the wraps, tuck the ends of each tortilla towards the center, then fold one side over the filling and roll the tortilla tightly together.
Step 5. Serve the wraps with larger amounts of yogurt sauce
Leave them whole or cut them in half before serving. Serve them with a bowl of yogurt sauce to dip in or sprinkle as a garnish.
Store leftovers in the fridge for up to 2-3 days using an airtight container
Method 3 of 3: Prepare Spicy Chicken Stuffed Wraps
Step 1. Brown 250g of chicken cubes for 5-6 minutes
Heat 1/2 teaspoon (2.5ml) vegetable oil (such as canola oil) over medium heat in a non-stick pan. Place the chicken breast in the pan and cook it well.
Stir the chicken often during cooking to prevent it from sticking to the pan
Step 2. Add the hot sauce and simmer the chicken for 3-5 minutes
Pour 2 tablespoons (30 ml) of hot sauce into the pan and continue heating the chicken until the liquid comes to a boil. Stir and cook the chicken until it reaches a temperature of 74 ° C. Measure it with a meat thermometer. Turn off the heat.
Leave the pan uncovered to allow the sauce to thicken as it cooks
Step 3. Spread the lettuce, chicken, ranch sauce and cheese between 2 tortillas
Spread the sheets out onto your work surface, then place ½ cup (20 g) of sliced lettuce on each. Divide the spicy chicken among the tortillas and add 1 teaspoon (5 ml) of ranch sauce for each sheet. Sprinkle 1 tablespoon (9 g) of crumbled blue cheese on both tortillas.
Step 4. Roll and serve the spicy chicken wraps
Thread both ends of the tortillas towards the center, then fold one long side over the filling. Roll the tortilla over the filling until it is completely closed. Serve the wraps immediately.
Store leftovers in the fridge for up to 2-3 days using an airtight container
Advice
- To flavor the chicken, season it with your favorite herbs and spices before cooking. For example, use cajun or fajitas dressing to intensify the flavor.
- Use the type of chicken you want. For example, you can grill it or use roast chicken. Cut it into strips or cubes.
