Healthy Chicken Tenders
The perfect Summery lunch or light dinner - chicken tender wraps! Yummmm
Wraps and sandwiches are so underrated! They are delicious, nutritious, easy to make and are SO filling and satisfying!
2 chicken breasts (500g)
1 tbsp extra virgin olive oil
1/4 cup milk
1/2 cup flour
1/4 tsp salt
1/4 tsp pepper
1 tsp mixed dried Italian herbs
1 cup quinoa flakes*
1 cup hemp seeds*
* you could swap these for all quinoa flakes, or all hemp seeds
or even all breadcrumbs
5 whole-grain wraps (I like the Simpsons Pantry Better for U wraps)
15 slices beetroot
50g cheddar cheese, grated
2 tomatoes, sliced
2 1/2 cups mixed lettuce
1 avocado, sliced
5 tsp sweet chilli sauce (optional)
Slice the chicken into 10 strips. Assemble 3 bowls into a production line format.
In bowl 1 mix together the flour and salt and pepper. In bowl 2 mix together the egg and milk. In bowl 3 mix together the herbs, quinoa flakes and hemp seeds
Dip each chicken piece into bowl 1, coating completely and then the same in bowl 2 and 3.
Heat a large non-stick frying pan over medium to high heat and add the oil. Once hot, add the coated chicken pieces and cook for 5-6 minutes on each side.
Assemble a wrap with the avocado, cheese, tomato, beetroot, lettuce and 2 chicken strips and top with the sweet chilli sauce. Repeat for remaining ingredints
Meal prep tip: If taking the wraps to work, transport the beetroot and tomato in a separate container and add it later to save the wrap from going soggy