Barbecue Pulled Chicken Wraps

with Rocket Salad

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Instructions

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1 Cook chicken

Heat a non-stick pan over a medium-high heat with a drizzle of oil. Once hot, add the chicken breast Fry for 2 min on each side. Fill the pan half-way through with water. Cover and cook for 8 min or until the chicken is cooked through.

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2 Make sauce

Meanwhile, combine the tomato passata, honeysoy sauce, apple cider vinegar, smoked paprika, garlic powder, chilli flakes (spicy!), salt and pepper in a small pot. Bring to a boil and reduce the heat to low. Simmer lightly, uncovered, for 10 minutes or until the sauce has thickened. Stir occasionally.

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3 Add

Once the chicken is cooked through, discard the water and shred the chicken using 2 forks. Add the shredded chicken to the barbecue sauce, stir well, and keep warm under lid.

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4 Prep vegetables

Peel and slice the onion. Peel and grate the carrot. Slice the pepper into thin strips. Halve the cherry tomatoes.

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5 Fry vegetables

Heat oil in a large pan over high heat. Fry the onion and peppers for 3-5 minutes until crisp-tender. Season with salt and pepper. Meanwhile, heat the tortilla wraps in a microwave or preheated oven.

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6 Serve

Meanwhile, in a bowl add the balsamic, dijon, salt and olive oil and whisk. Divide the barbecue chicken and the fried vegetables between the wraps. Turn two sides on top of the filling, then roll tightly from bottom to top. Cut the rolls in half diagonally. Toss the rocket, cherry tomatoes and carrots in the dressing and serve alongside.

Tips for fussy eaters

Reduce the amount of chilli powder or remove altogether!

Pro tip

When the chicken is really tender, use two forks to shred the meat into the sauce.

A great streetfood style dinner to eat with your hands!

Cooking Time: 40 min

Cals 521 · Prot 43 · Carbs 66 · Fat 10

Ingredients

Number of people

Pulled chicken

Chicken breast 300 Grams
Vegetable oil 1 Tbsp

Sauce

Tomato passata 200 Grams
Honey 15 Grams
Soy sauce 10 ML
Apple cider vinegar 15 ML
Smoked paprika powder 2 Grams
Garlic powder 2 Grams
Chilli flakes 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Veggies

Red onion 1 Piece
Carrot 2 Piece
Red pepper 1 Piece
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp

To serve

Cherry tomatoes 250 Grams
White balsamic vinegar 15 ML
Dijon mustard 6 Grams
Salt 0.5 Tsp
Olive oil 2 Tbsp
Wholewheat tortilla wraps 4 Piece
Rocket 40 Grams

A great streetfood style dinner to eat with your hands!

Cooking Time: 40 min

Cals 521 · Prot 43 · Carbs 66 · Fat 10

Instructions

photo

1 Cook chicken

Heat a non-stick pan over a medium-high heat with a drizzle of oil. Once hot, add the chicken breast Fry for 2 min on each side. Fill the pan half-way through with water. Cover and cook for 8 min or until the chicken is cooked through.

photo

2 Make sauce

Meanwhile, combine the tomato passata, honeysoy sauce, apple cider vinegar, smoked paprika, garlic powder, chilli flakes (spicy!), salt and pepper in a small pot. Bring to a boil and reduce the heat to low. Simmer lightly, uncovered, for 10 minutes or until the sauce has thickened. Stir occasionally.

photo

3 Add

Once the chicken is cooked through, discard the water and shred the chicken using 2 forks. Add the shredded chicken to the barbecue sauce, stir well, and keep warm under lid.

photo

4 Prep vegetables

Peel and slice the onion. Peel and grate the carrot. Slice the pepper into thin strips. Halve the cherry tomatoes.

photo

5 Fry vegetables

Heat oil in a large pan over high heat. Fry the onion and peppers for 3-5 minutes until crisp-tender. Season with salt and pepper. Meanwhile, heat the tortilla wraps in a microwave or preheated oven.

photo

6 Serve

Meanwhile, in a bowl add the balsamic, dijon, salt and olive oil and whisk. Divide the barbecue chicken and the fried vegetables between the wraps. Turn two sides on top of the filling, then roll tightly from bottom to top. Cut the rolls in half diagonally. Toss the rocket, cherry tomatoes and carrots in the dressing and serve alongside.

Tips for fussy eaters

Reduce the amount of chilli powder or remove altogether!

Pro tip

When the chicken is really tender, use two forks to shred the meat into the sauce.

Ingredients

Number of people

Pulled chicken

Chicken breast 300 Grams
Vegetable oil 1 Tbsp

Sauce

Tomato passata 200 Grams
Honey 15 Grams
Soy sauce 10 ML
Apple cider vinegar 15 ML
Smoked paprika powder 2 Grams
Garlic powder 2 Grams
Chilli flakes 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Veggies

Red onion 1 Piece
Carrot 2 Piece
Red pepper 1 Piece
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp

To serve

Cherry tomatoes 250 Grams
White balsamic vinegar 15 ML
Dijon mustard 6 Grams
Salt 0.5 Tsp
Olive oil 2 Tbsp
Wholewheat tortilla wraps 4 Piece
Rocket 40 Grams
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