Chicken Tortilla Wrap

Ingredients

• 1/4 piece Medium onion (chopped small, soaked in cold water 10 min to reduce bite)
• 25 g Cucumber pickles (finely chopped)
• 8 g Lemon juice (freshly squeezed (or substitute with vinegar))
• 3 g Sugar (granulated)
• 100 g Mayonnaise (regular or light)
• 30 g Yellow bell pepper (cut into 1 cm strips)
• 30 g Red bell pepper (cut into 1 cm strips)
• 50 g Carrot (shredded)
• 50 g Fresh mozzarella cheese (sliced or torn)
• 30 g Cheddar cheese (shredded for egg roll)
• 3 large Eggs (beaten with salt)
• 1 tsp Salt (divided between egg mixture and chicken seasoning)
• 2 g Black pepper powder (about 0.5 tsp)
• 2 g Curry powder (about 0.5 tsp)
• 2 g Chili powder (about 0.5 tsp)
• 213 g Chicken breast (cut in half for quick cooking; optional 30 min marination)
• 3 large Romaine lettuce leaves (used as inner lining)
• 2 pieces Flour tortillas (10‑inch) (warm before rolling)
• 1 Tbsp Cooking oil (vegetable or canola oil for pan)
• 1 sheet Plastic wrap (to secure the wrap)

Instructions

1. Prepare onion

   Finely chop the 1/4 onion, then place it in a bowl of cold water and soak for 10 minutes to mellow the bite. Drain completely before using.

   Time: PT12M

2. Make onion‑pickle sauce

   In a small bowl combine the drained onion, 25 g finely chopped cucumber pickles, 8 g lemon juice, 3 g sugar and 100 g mayonnaise. Mix until smooth.

   Time: PT5M

3. Prep vegetables

   Cut the yellow and red bell peppers into 1 cm thick strips. Shred the carrot using a grater. Set aside.

   Time: PT4M

4. Prepare mozzarella

   Slice or tear the fresh mozzarella into thin pieces for easy layering.

   Time: PT1M

5. Beat eggs

   Crack 3 eggs into a bowl, add 2 pinches of salt and beat until uniform.

   Time: PT1M

6. Cook egg‑cheese roll

   Heat 1 Tbsp oil in the skillet over medium heat. Pour the beaten eggs, sprinkle the shredded cheddar on top, and cook until the egg is set but still soft, about 3‑4 minutes. Fold gently and slide onto a plate.

   Time: PT4M

   Temperature: Medium heat

7. Season chicken

   Pat the chicken breast dry, then sprinkle with 2 pinches salt, 2 g black pepper, 2 g curry powder and 2 g chili powder. Massage the spices into the meat.

   Time: PT2M

8. Optional marination

   If time allows, cover the seasoned chicken and let it rest at room temperature for 30 minutes (or refrigerate up to 2 hours).

   Time: PT30M

9. Cook chicken

   Add a little oil to the skillet, set to low heat, and place the chicken pieces. Cook 2‑3 minutes per side until browned and the internal temperature reaches 165°F (74°C).

   Time: PT5M

   Temperature: Low heat

10. Rest chicken

    Transfer the cooked chicken to a plate and let it cool for 2 minutes before slicing into strips.

    Time: PT2M

11. Warm tortillas

    Heat the skillet over high heat. Place a tortilla in the pan, flip after 20‑30 seconds, then flip again; total 1‑minute per tortilla. Keep warm on a plate.

    Time: PT2M

    Temperature: High heat

12. Assemble the wrap

    Lay a warmed tortilla on a clean surface. Spread 2 Tbsp of the onion‑pickle sauce, add mozzarella slices, the egg‑cheese roll, shredded carrot, bell‑pepper strips, chicken strips, and a romaine leaf. Roll tightly, then wrap with plastic wrap to hold shape.

    Time: PT5M

Nutrition Facts

Calories

760

Protein

40 g

Carbohydrates

36 g

Fat

55 g

Fiber

2 g