Craving a fresh and flavorful meal? This Curried Chicken and Apple Wrap offers a delicious twist on healthy chicken wraps, perfect for a quick lunch or light dinner. You’ll love the balance of savory curry with the sweet crunch of apple in every bite.
Key Ingredients & Substitutions:
- Cooked Chicken: Rotisserie chicken or leftover grilled chicken works perfectly.
- Plain Greek Yogurt: Sour cream or mayonnaise can be used for a richer flavor, but yogurt keeps it light.
- Curry Powder: Adjust the amount to your taste.
- Apple: Use any crisp apple variety you enjoy.
- Large Tortillas: Whole wheat tortillas are a great healthy chicken wraps option.
Ingredients:
For the Filling:
- 2 cups cooked chicken, shredded or diced
- ½ cup plain Greek yogurt
- 1 tablespoon curry powder
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- ½ cup diced crisp apple (e.g., Gala, Honeycrisp)
- ¼ cup finely diced celery
- 2 tablespoons chopped fresh cilantro (optional)
For Assembly:
- 4 large whole wheat tortillas
- 1 cup mixed greens or spinach
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4
- Calories per serving: Approximately 280-320 calories (varies based on ingredients)
- Tools Needed: Large mixing bowl, knife, cutting board.
Step-by-Step Instructions:
1. Prepare Your Chicken
Begin by shredding or dicing your cooked chicken into small, manageable pieces. Ensure the chicken is fully cooled before mixing. This step is crucial for even distribution in your healthy chicken wraps.
2. Mix the Dressing
In a large bowl, combine the plain Greek yogurt, curry powder, salt, and black pepper. Stir these ingredients together until they are well blended and smooth. This forms the creamy, flavorful base for your wrap.
3. Combine the Filling Ingredients
Add the prepared chicken, diced apple, and celery to the bowl with the yogurt mixture. If you’re using cilantro, add it now. Gently fold all the ingredients together until everything is evenly coated.
4. Assemble Your Wraps
Lay out your whole wheat tortillas. Spread a layer of mixed greens or spinach over the center of each tortilla. Divide the curried chicken and apple mixture evenly among the four tortillas, placing it over the greens.
5. Roll Your Wraps
To roll, fold in the sides of the tortilla over the filling, then tightly roll it up from the bottom. Make sure your healthy chicken wraps are snug so the filling stays in place. Serve immediately and enjoy your delicious creation!
Variation Ideas:
- Add a pinch of red pepper flakes for a little heat.
- Include chopped walnuts or pecans for extra crunch.
- Try adding raisins or dried cranberries for more sweetness.
- Swap out plain Greek yogurt for a dairy-free alternative to fit your dietary needs.
- Add a sprinkle of shredded carrots for an extra vegetable boost in these healthy chicken wraps.
Storage Instructions:
Store any leftover curried chicken and apple filling separately from the tortillas and greens in an airtight container in the refrigerator for up to 3 days. When ready to eat, assemble fresh wraps to prevent the tortillas from becoming soggy. This ensures your healthy chicken wraps remain fresh and delicious.
Frequently Asked Questions (FAQ):
Can I make this filling ahead of time?
Yes, you can prepare the filling up to 2-3 days in advance and store it in an airtight container in the refrigerator.
What kind of chicken is best for healthy chicken wraps?
Cooked chicken, such as rotisserie chicken, leftover grilled chicken, or poached chicken, works great.
Can I use a different type of tortilla?
Absolutely! Feel free to use spinach, low-carb, or gluten-free tortillas for your healthy chicken wraps.
What if I don’t like curry powder?
You can substitute it with a blend of cumin, coriander, and a pinch of turmeric for a different flavor profile.
Are these wraps suitable for meal prep?
Yes, prepare the filling and store it. Assemble the wraps right before eating to keep them fresh.
Can I add other vegetables to the filling?
Of course! Diced bell peppers, shredded carrots, or finely chopped red onion would be excellent additions to these healthy chicken wraps.