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 and fry for 2 min on both sides. Add a large splash of water. Cover and cook for 8 min or until the chicken is cooked through.

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2 Make barbecue sauce

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

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3 Add

Once the chicken is cooked through, pull the chicken using 2 forks until fully shredded. Add the shredded chicken to the barbecue sauce, remove from the heat, cover, and set aside to keep warm. 

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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 a drizzle of oil in a large pan over a high heat. Fry the onion and peppers for 3-5 min 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, whisk the balsamic, Dijon and salt with the olive oil. Divide the barbecue chicken and the fried vegetables between the wraps. Fold two sides of the wrap over 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 it altogether!

Pro tip

Toast the stuffed wraps in a hot pan until golden brown on both sides.

This street-food inspired supper is best enjoyed with your hands!

Cooking Time: 40 min

Cals 514 · Prot 43 · Carbs 64 · 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

Veggies

Red onion 1 Piece
Carrot 2 Piece
Red pepper 1 Piece
Olive oil 1 Tbsp
Salt 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

This street-food inspired supper is best enjoyed with your hands!

Cooking Time: 40 min

Cals 514 · Prot 43 · Carbs 64 · 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 and fry for 2 min on both sides. Add a large splash of water. Cover and cook for 8 min or until the chicken is cooked through.

photo

2 Make barbecue sauce

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

photo

3 Add

Once the chicken is cooked through, pull the chicken using 2 forks until fully shredded. Add the shredded chicken to the barbecue sauce, remove from the heat, cover, and set aside to keep warm. 

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 a drizzle of oil in a large pan over a high heat. Fry the onion and peppers for 3-5 min 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, whisk the balsamic, Dijon and salt with the olive oil. Divide the barbecue chicken and the fried vegetables between the wraps. Fold two sides of the wrap over 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 it altogether!

Pro tip

Toast the stuffed wraps in a hot pan until golden brown on both sides.

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

Veggies

Red onion 1 Piece
Carrot 2 Piece
Red pepper 1 Piece
Olive oil 1 Tbsp
Salt 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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