Kip tenders wrap

Chicken tenders wrap

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:

  1. 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.
  2. 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.
  3. 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).
  4. 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).
  5. Serve:

    • Roll up the wrap and serve immediately.

Nutritional value per wrap:

  • Calories: 252
  • Protein: 25g

Enjoy your healthy wrap with chicken tenders! 🙂

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