Honey Mustard Crispy Chicken Wraps

Ingredients

• 800 g Chicken Breast (sliced into even strips; can substitute thighs or tenderloins)
• 1.5 tsp Onion Powder
• 1.5 tsp Garlic Powder
• 1.5 tsp Smoked Paprika
• 1 pinch Salt
• 0.5 tsp Black Pepper (cracked, about 20 cracks)
• 100 g Corn Flakes (crushed coarse; can use panko or breadcrumbs)
• 60 g Parmesan Cheese (freshly grated)
• 2 Eggs (free‑range, large)
• 60 ml Milk (light or full‑fat; can omit or replace with water)
• 300 g Green Cabbage (core removed, thinly sliced (chiffonade))
• 1 Carrot (peeled and cut into match‑stick strips (julienne))
• 240 g Greek Yogurt (high‑protein; regular Greek works too)
• 60 g Dijon Mustard
• 80 g Honey
• 20 ml Apple Cider Vinegar
• 60 ml Olive Oil (for pan‑frying; can use canola or avocado oil)
• 5 White Tortillas (12‑inch; can substitute whole‑wheat or low‑carb wraps)
• 1 pinch Sea Salt Flakes (optional finishing touch)

Instructions

1. Slice the Chicken

   Butterfly each chicken breast, then cut into two even fillets and slice each fillet into thin strips.

   Time: PT5M

2. Season the Chicken

   Place the chicken strips in a bowl and add 1½ tsp onion powder, 1½ tsp garlic powder, 1½ tsp smoked paprika, a pinch of salt and about ½ tsp cracked black pepper. Toss with clean hands until evenly coated.

   Time: PT3M

3. Prepare the Crunch Coating

   Put 100 g corn flakes in a bowl, crush them by hand until coarse. Stir in 60 g grated Parmesan cheese. Optional: add extra salt, pepper, or smoked paprika to taste.

   Time: PT5M

4. Make the Egg Wash

   In a separate bowl, whisk together 2 large eggs and 60 ml milk until fully combined.

   Time: PT2M

5. Shred the Vegetables

   Remove the core from 300 g green cabbage and thinly slice (chiffonade). Peel the carrot and cut into match‑stick strips (julienne).

   Time: PT5M

6. Make Honey‑Mustard Yogurt Dressing

   In a bowl, combine 240 g Greek yogurt, 60 g Dijon mustard, 80 g honey, 20 ml apple cider vinegar, a pinch of salt and ½ tsp cracked black pepper. Mix until smooth and adjust seasoning if needed.

   Time: PT3M

7. Coat the Chicken

   Dip each seasoned chicken strip into the egg wash, let excess drip off, then press into the corn‑flake mixture, ensuring a full coating. Place coated strips on a tray.

   Time: PT5M

8. Heat Oil

   Add 60 ml olive oil to a large skillet and heat over medium‑high until the oil reaches about 180 °C (350 °F).

   Time: PT5M

   Temperature: 180°C

9. Fry the Chicken

   Working in batches, add 5‑6 coated strips to the hot oil. Cook 2–2½ minutes per side, turning as needed, until golden brown and the interior reaches 75 °C (165 °F). Transfer to a wire rack or paper towels to drain.

   Time: PT20M

   Temperature: 180°C

10. Drain and Rest

    Place fried chicken on a wire rack or paper towels to remove excess oil. Let rest for a minute.

    Time: PT2M

11. Dress the Coleslaw

    Toss the shredded cabbage and carrot strips with 2–3 Tbsp of the honey‑mustard yogurt dressing. Adjust seasoning if needed.

    Time: PT2M

12. Assemble the Wraps

    Lay a tortilla flat, spread a thin layer of remaining dressing, place 4‑5 chicken strips, top with a generous handful of coleslaw, then fold the sides and roll tightly.

    Time: PT5M

13. Optional Toast

    If desired, lightly toast the assembled wraps in the same skillet for 1‑2 minutes per side until the tortilla is warm and slightly crisp.

    Time: PT3M

    Temperature: 180°C

14. Cool and Store

    Allow wraps to cool to room temperature, then store in an airtight container. Refrigerate up to 3 days; freeze cooked chicken separately for up to 4 months.

    Time: PT2M

Nutrition Facts

Calories

460

Protein

30 g

Carbohydrates

40 g

Fat

18 g

Fiber

4 g