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

Ingredient Substitutions

• Instead of Smoked Paprika: Regular Paprika
• Instead of Cayenne Pepper: Chili Powder
• Instead of Dried Thyme: Fresh Thyme (1 tsp)
• Instead of Onion Powder: Granulated Onion
• Instead of Chicken Breast: Turkey Breast
• Instead of Salt: Sea Salt
• Instead of Olive Oil: Avocado Oil
• Instead of Flour Tortillas: Corn Tortillas (gluten‑free)
• Instead of Non-Fat Greek Yogurt: Low‑fat plain yogurt
• Instead of Low-Fat Sour Cream: Greek yogurt
• Instead of Lemon Juice: Lime juice
• Instead of Dried Dill: Fresh dill (1 tsp)
• Instead of Fresh Cracked Black Pepper: Ground black pepper
• Instead of Lettuce Leaves: Spinach
• Instead of Tomato: Roasted red pepper strips
• Instead of Quick Pickled Red Onions: Store‑bought pickled onions

Equipment Needed

• Carbon Steel Frying Pan
• Mixing Bowl
• Kitchen Scale
• Sharp Knife
• Cutting Board
• Measuring Spoons
• Tongs (optional)
• Thermometer (optional)
• Plate or Serving Platter (optional)

Critical Steps — Do Not Skip

• Season chicken heavily with the blackening spice mix on both sides.
• Achieve a crust by cooking at ~385°F without moving the chicken for the first few minutes.
• Check internal temperature reaches 155°F to avoid drying out.

Chef Tips from the Video

• For extra smoky flavor, add a few drops of liquid smoke to the spice mix.
• Use a cast‑iron skillet if you don’t have a carbon steel pan; pre‑heat well.
• Add a few slices of avocado for creamier texture without extra dairy.

Troubleshooting

Storage

Refrigerator: Store assembled wraps in an airtight container for up to 2 days; keep sauce separate for longer freshness.

Freezer: Freeze cooked blackened chicken (unassembled) in a zip‑top bag for up to 2 months; thaw before reheating.

Room temperature: Do not leave assembled wrap at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the blackening spice mix in bulk and store in a sealed jar.
• The herbed yogurt sauce keeps refrigerated for up to 5 days; stir before using.
• Cook extra chicken and slice; store in the fridge for quick assembly later.

Frequently Asked Questions