Healthy Chicken Tender Wrap (252 calories per wrap, almost 25 grams of protein)
Ingredients (for 4 wraps):
- 225g chicken fillet (skinless and boneless) (approximately 61g per wrap)
- 1 ½ cups plain cornflakes
- 1 beaten egg
- Salad
- Tomato (sliced)
- Salt and pepper
- Garlic powder
- Onion powder
- Paprika powder
- Avocado oil spray (for lightly spraying the chicken before placing it in the air fryer)
- Low calorie wrap (the wrap I used contains 70 calories and 5g protein each)
- Sauce of your choice (for example a light yoghurt sauce or another low-calorie sauce)
Preparation method:
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Prepare chicken:
- Cut the chicken fillet into pieces of approximately 61g each, so that you have 4 equal portions.
- Beat the egg in a small bowl.
- Crumble the cornflakes in a bowl until they have a fine texture, you can do this by crumbling them with your hands or with a rolling pin.
-
Breading chicken:
- First dip the chicken fillet in the beaten egg and then in the crumbled cornflakes, so that the chicken is well covered.
- Season with salt, pepper, garlic powder, onion powder and paprika powder.
-
Airfryer:
- Preheat the air fryer to 180°C.
- Lightly spray the top of the chicken fillet with avocado oil spray.
- Place the chicken in the air fryer and fry the chicken pieces for 10-12 minutes, or until golden brown and crispy (this may vary slightly depending on your air fryer).
-
Create wrap:
- Briefly heat the wraps in a pan or in the microwave.
- Place a handful of lettuce and a few tomato slices on each wrap.
- Add the crispy chicken fillet.
- Add a little sauce of your choice (for example, a light yogurt-dill sauce or another low-calorie sauce).
-
Serve:
- Roll up the wrap and serve immediately.
Nutritional value per wrap:
- Calories: 252
- Protein: 25g
Enjoy your healthy wrap with chicken tenders! 🙂