• Dietitian Clare

Sweet Chilli Tender Wraps


This one is a super simple, light, spring lunch or dinner recipe.

I like to make the tenders in bulk and defrost whenever I need a quick and easy option. But they're of course also great fresh and really only take 20 minutes to make. Perfect weeknight meal!⁠


Serves 4, GF


Ingredients:

500g chicken tenderloins (or chicken breast cut into strips)

1 egg

1/4 cup milk (any type)

3 tbsp sweet chilli sauce

1/2 cup breadcrumbs (can use GF breadcrumbs or almond meal for GF)

1/4 cup parmesan cheese, grated

1/2 tsp salt

1 tbsp extra virgin olive oil

4 wholegrain wraps (I used the Simson's Pantry Wholegrain Super Barley wraps, but you can sub for Bfree wraps for GF option)

4 cups mixed salad (I used a combination of baby spinach leaves, grated carrot, grated beetroot and shredded kale)

4 tsp sweet chilli sauce


Method:

  1. In a small bowl whisk together the egg, milk and sweet chilli sauce

  2. In another bowl mix together the breadcrumbs, parmesan cheese and salt.

  3. Coat a piece of chicken in the egg mix and then transfer to the breadcrumbs and coat well. Continue this with all the pieces of chicken.

  4. Add the olive oil to large frying and heat over high heat until very hot. Add the crumbed chicken pieces and cook each side for ~4 minutes.

  5. Divide the mixed salad between 4 wraps, top with the chicken and drizzle 1 tsp of sweet chilli sauce over each wrap, then roll up and eat!


Nutritional Information:

Cals: 318 Protein: 37g, Carbohydrates: 23.8g, Fat: 5.9g

©2020 by Dietitian Clare.  ABN: 41 916 976 164 

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