Cajun spiced chicken wraps
I take a packed lunch to work with different fillings every day, most of the time this is fine but occasionally I feel fed up and want something different for a change, this is when I decided to develop these wraps.
I cycle to work and back every day 26 miles total so I need to keep my calories up for fuel, these wraps are excellent for that, they are packed with protein , carbs and a few calories . If you're watching your intake key changes can be made to cut these out. I used standard wraps at 130 calories a wrap , weight watchers do ones with 50 calories less. Also use fat free yoghurt and maybe put more salad in to pack thebout more.
One of my favourite meats is chicken , it's so versatile. You could make this Cajun chicken into a main meal easily. Instead of dicing the chicken you could make into fillets or even form burgers with it .
I get my meat from the local butchers Malcolm Matthews link to their facebook page here the meat quality is fantastic if youre near Leeds give them a shot you wont regret it. If you cant get to a butchers I've added a link to the supermarkets offerings.
This is a 4 ingredient recipe and the only time it really takes is the marinating over night!
I cycle to work and back every day 26 miles total so I need to keep my calories up for fuel, these wraps are excellent for that, they are packed with protein , carbs and a few calories . If you're watching your intake key changes can be made to cut these out. I used standard wraps at 130 calories a wrap , weight watchers do ones with 50 calories less. Also use fat free yoghurt and maybe put more salad in to pack thebout more.
One of my favourite meats is chicken , it's so versatile. You could make this Cajun chicken into a main meal easily. Instead of dicing the chicken you could make into fillets or even form burgers with it .
I get my meat from the local butchers Malcolm Matthews link to their facebook page here the meat quality is fantastic if youre near Leeds give them a shot you wont regret it. If you cant get to a butchers I've added a link to the supermarkets offerings.
This is a 4 ingredient recipe and the only time it really takes is the marinating over night!
Ingrediets needed for CaJun chicken wraps
The list below is what's needed to make this, if you are missing anything click on the images to go to the retailers site to purchase.
Cajun Spice
Tortilla wraps
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Onions
Olive oil
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tomato
Natural Yoghurt
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Half cucumber
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Equipment needed
The Equipment below is what's needed to make this recipe, If you are missing anything or need to replace an old/broken piece of equipment then click on the images to see a selection of great equipment for sale.
A Good sharp Kitchen Knife
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A Deep Frying pan
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A Spatula
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Chopping Boards
INgredients needed
- 1 onion.
- 2 Chicken breasts
- 3-4 wraps
- Jar of Cajun spice
- 2 Tomatoes
- 1/2 Cucumber.
- 1 tub of natural yogurt.
How to make.......
Day 1
- In a large bowl add diced chicken breast, 2-3 tablespoons of natural yoghurt (enough to fully cover the chicken) then 2 sprinkle in the Cajun chicken spice and stir, add more until fully mixed into yoghurt ( around 3 teaspoons)
- Place the bowl covered in the fridge overnight to fully marinade.
Day 2
- Finely dice the onions and fry on a low heat until browned.
- Chop up a red pepper and remove the seeds.
- Add to the onion in the pan and stir well. Then add in the chicken.
- Cook the mixture until the chicken is browned and the sauce thickened.
- Chop up 2 tomatoes and half a Cucumber
- Heat the wraps as per the packet instructions and place on a flat surface. Add a spoonful of the chicken , onion and pepper mix.
- Add some of the cucumber, tomato then spoon over a few spoons of natural yoghurt. Wrap them up and serve.
