Are you looking for a tasty and nutritious meal that will satisfy your hunger and tantalize your taste buds? Look no further than spiced chicken egg wraps! This flavorful dish combines the goodness of protein-rich chicken, the creaminess of eggs, and the aromatic blend of spices to create a satisfying and wholesome meal. In this article, we will explore the ingredients, preparation method, and the health benefits of spiced chicken egg wraps. So, let's dive in and discover how to make this delicious dish!
Ingredients for Spiced Chicken Egg Wraps
To make spiced chicken egg wraps, you will need the following ingredients:
| Ingredients |
|---|
| 1 red onion, halved and thinly sliced |
| 1 lemon, juiced |
| 400g can black beans |
| 2 tsp tomato purée |
| ½ tsp smoked paprika |
| 1 tsp ground coriander |
| ½ tsp vegetable bouillon powder |
| 200g cooked skinless chicken breast, sliced |
| ⅓ pack coriander, chopped |
| 2 tomatoes, cut into thin wedges |
| 4 eggs |
| ½ tsp cumin seeds |
| 1 tsp rapeseed oil |
Preparation Method
Start by putting the red onion and lemon juice in a non-reactive bowl. Scrunch them together using your hands and set aside for the onions to soften.
Next, prepare the filling by mostly draining the black beans, leaving a little liquid in the can. Transfer the beans to a bowl and mash them with the tomato purée, smoked paprika, ground coriander, and vegetable bouillon powder.
Top the bean mixture with the sliced cooked chicken breast. Cover the bowl and warm it through in the microwave for about 4 minutes.
Now, it's time to prepare the egg wraps. In a separate bowl, beat two eggs with ¼ tsp of smoked paprika and ¼ tsp of cumin seeds.
Heat the rapeseed oil in a 20cm non-stick frying pan over medium heat. Pour in the egg mixture and cook undisturbed for approximately 5 minutes until it is set. There's no need to flip it. Repeat this step with the remaining eggs and spices.
Spoon the warm bean mixture down the center of each egg wrap.
Top the bean mixture with half of the chopped coriander, warm chicken slices, tomato wedges, and the softened red onions. Sprinkle the remaining coriander on top.
Drizzle any remaining lemon juice from the onions over the wraps.
Serve the spiced chicken egg wraps immediately and enjoy!
Health Benefits of Spiced Chicken Egg Wraps
Spiced chicken egg wraps offer a multitude of health benefits. Let's take a look at some of them:
High Protein Content: Chicken and eggs are both excellent sources of protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
Rich in Fiber: Black beans are a great source of dietary fiber. Fiber aids in digestion, helps regulate blood sugar levels, and promotes feelings of fullness, which can assist in weight management.
Packed with Vitamins and Minerals: This dish incorporates various ingredients that provide essential vitamins and minerals, including vitamin C from the lemon juice, vitamin A from the tomatoes, and iron from the black beans.
Low in Calories: Spiced chicken egg wraps are a satisfying and nutritious meal option that won't derail your calorie intake. With the right portion sizes and ingredients, this dish can be a part of a balanced diet.
Variations and Serving Suggestions
There are numerous ways to customize and enhance your spiced chicken egg wraps. Here are a few suggestions:
Add Avocado: Slice up some ripe avocado and layer it on top of the bean mixture for a creamy and nutritious addition.
Spice it up: If you enjoy a bit of heat, sprinkle some chili flakes or hot sauce on your wraps for an extra kick.
Experiment with Different Fillings: Feel free to get creative with your fillings. Consider adding roasted vegetables, shredded cheese, or even a dollop of Greek yogurt for added flavor and texture.
Serve with a Side Salad: Complement your spiced chicken egg wraps with a refreshing side salad. Choose a mix of your favorite greens and drizzle with a light dressing.
Conclusion
Spiced chicken egg wraps are a delicious and healthy meal option that can be enjoyed for breakfast, lunch, or dinner. With their protein-packed filling and flavorful combination of spices, these wraps are sure to satisfy your cravings while providing essential nutrients. Get creative with your ingredients and toppings to make these wraps your own. So, why not give this recipe a try and indulge in a wholesome and satisfying meal that will leave you wanting more?
Remember, if you're looking for a nutritious and tasty meal, look no further than spiced chicken egg wraps.