How to cook Healthy Meals and never run out of ideas.

Ingredients

• 12 g Smoked Paprika (for blackening spice mix)
• 3 g Cayenne Pepper (for blackening spice mix)
• 2 g Dried Thyme (for blackening spice mix)
• 5 g Onion Powder (for blackening spice mix)
• 250 g Chicken Breast (skinless, boneless, trimmed thin)
• 1 tsp Salt (for seasoning chicken and sauce)
• 9 g Olive Oil (divided: 6 g for initial sear, 3 g for finish)
• 2 pieces Flour Tortillas (large (8‑inch) soft tortillas)
• 100 g Non-Fat Greek Yogurt (base for herbed sauce)
• 100 g Low-Fat Sour Cream (adds richness to sauce)
• 5 ml Lemon Juice (juice of about ¼ lemon)
• 1 tsp Dried Dill (for herbed sauce)
• ½ tsp Fresh Cracked Black Pepper (for herbed sauce)
• 2 large leaves Lettuce Leaves (shredded, for wrap filling)
• 2 slices Tomato (ripe, thinly sliced)
• 30 g Quick Pickled Red Onions (thinly sliced red onion tossed with 30 ml apple cider vinegar, 1 tsp sugar, ½ tsp salt; let sit 10 min)

Instructions

1. Make Blackening Spice Mix

   Combine smoked paprika, cayenne pepper, dried thyme, and onion powder in a small bowl; stir until evenly mixed.

   Time: PT2M

2. Prepare and Season Chicken

   Trim the chicken breast to an even thickness with a knife, then pat dry. Sprinkle salt on both sides, then liberally coat both sides with the blackening spice mix, pressing gently to adhere.

   Time: PT5M

3. Prepare Herbed Yogurt Sauce

   In a mixing bowl combine Greek yogurt, low‑fat sour cream, lemon juice, dried dill, cracked black pepper, and a pinch of salt. Stir until smooth.

   Time: PT5M

4. Quick Pickle Red Onions (Optional)

   Thinly slice a small red onion. Toss with apple cider vinegar, sugar, and salt. Let sit while you finish other steps (minimum 10 min).

   Time: PT5M

5. Blacken the Chicken

   Heat the carbon steel pan over medium‑high heat. Add 6 g olive oil and let the pan reach about 385°F. Place the seasoned chicken in the pan; cook 3‑4 min without moving to develop a crust. Flip, add remaining 3 g oil, and cook another 3‑4 min. Use a thermometer to check that the internal temperature reaches 155°F, then remove.

   Time: PT8M

   Temperature: 385°F

6. Rest and Slice Chicken

   Transfer the chicken to a cutting board, let rest 2 min, then slice into thin strips.

   Time: PT2M

7. Warm Tortillas

   Place tortillas in a dry skillet over low heat for 30 seconds each side, or microwave covered with a damp paper towel for 15 seconds.

   Time: PT2M

8. Assemble the Wrap

   Lay a warmed tortilla flat, spread a generous spoonful of herbed yogurt sauce, add sliced blackened chicken, pickled onions, lettuce, and tomato. Fold the sides and roll tightly.

   Time: PT2M

Nutrition Facts

Calories

545

Protein

40g

Carbohydrates

45g

Fat

20g

Fiber

5g