The chicken wrap can be considered as a taco or fajita , what really sets it apart from these preparations is its simplicity, that is, it contains fewer ingredients and the preparation is much simpler. In addition, it is a nutritious and healthy option to eat at any time of the day.
Below, we present what you need, the most outstanding tips, among other elements including the recipe, so that you can prepare chicken wraps in an easy and healthy way.
What do you need to prepare chicken wrap easily?
Chicken is one of the favorite proteins for those who want to lose weight or maintain a healthier lifestyle, in addition, it is the ideal complement to combine it with cooked and raw vegetables.
Next, we describe what you will need to easily prepare a delicious chicken wrap:
- Chicken breast: This piece of chicken is one of the ones that contains the least fat, it also provides protein and is made up of 70% water.
- Corn tortilla: They are of Mexican origin, provide a low caloric level, do not contain cholesterol and a low amount of potassium.
- Lettuce: This vegetable is rich in protein and vitamin C, it also contains a high level of water.
- Tomato: This vegetable contains a high contribution of vitamin C, antioxidants and carotenoids that benefit the health of the immune system.
- Onion: It also contains antioxidants, flavonoids, potassium and sulfur.
- Olive oil: It is a source of unsaturated and monounsaturated fatty acids, essential for heart health.
- Parmesan cheese: This derivative of cow’s milk contains amino acids, is a source of calcium and vitamin A.
Tips to prepare the best chicken wrap
Being a preparation that combines cooked and raw foods, here are some recommendations for you to prepare the best chicken wrap quickly:
- Wash the leafless lettuce with plenty of water to remove any dirt it may have, just like the rest of the vegetables.
- Chicken breast must be boneless and skinless.
- The cooking time of the chicken will depend on the thickness of the strips, however it is a protein that cooks in a short time, approximately 8 to 10 minutes.
- You can prepare a dressing with apple cider vinegar, mustard and a little honey to add more flavor to the preparation.
Chicken Wrap Recipe Variations
The chicken wrap is a versatile recipe, that is, it adapts to the ingredients you have in your pantry and you can add any vegetables you like. In this sense, we present some variations of this easy and practical recipe :
- You can add a little apple cider vinegar to raw vegetables before adding them to the wrap.
- Vegetables can be included such as: avocado, corn, bean sprouts, peppers or cucumber.
- The protein can vary, substituting tuna or beef for the chicken .
- Parmesan cheese is optional, you can omit or add the cheese of your choice such as mozzarella, paisa, feta, tofu or cottage cheese.
Chicken wrap refrigeration and storage
It is a preparation that you will always want to taste, both for its versatility and for how delicious it is. Therefore, if you have leftover ingredients or simply want to reserve the chicken wrap for other times, we recommend that you store and refrigerate as follows:
- To store: Corn tortillas should be stored in a dry place at room temperature, while raw vegetables and chicken in separate containers, preferably covered.
- To refrigerate: The ideal temperature is 4ºC, you can refrigerate this preparation and consume it up to 2 days after cooking, since previously cut vegetables tend to wither after this time.
chicken wrap
It can be consumed at any time of the day, be part of a light lunch or dinner, and is also preferred by consumers of all ages.
- 4 corn tortillas
- 300 g chicken breast (in strips)
- 1 Lettuce (medium)
- 1 cup of onion (in strips)
- 2 cups of tomato (in cubes)
- 2 tablespoons of olive oil
- 4 tablespoons Parmesan cheese
- Salt and pepper to taste
- Wash the vegetables very well, peel the lettuce, cut the onion, the tomatoes into cubes and the chicken breast (boneless, skinless), into strips as well.
- Season the chicken strips with salt and pepper to taste. Then, in a pan, add the olive oil and preheat for a few minutes and add the onion and chicken strips.
- Sauté the ingredients until the chicken is well cooked and golden.
- Separately, heat the corn tortillas a little in a skillet or griddle.
- To serve, place the corn tortilla on a flat plate, add 2 medium lettuce leaves, then add the ready-made chicken along with the onion, add the tomato, a little Parmesan cheese, salt and pepper to taste.
- Subsequently, join the two ends of the tortillas and roll inwards.
Tip: To make it easier to eat without the wrap falling apart, we recommend that you use a bit of non-stick paper or a napkin when rolling up the wrap, so all the ingredients will be kept inside the tortilla.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.