Craving a quick, flavorful meal that fits your healthy lifestyle? This Teriyaki Chicken and Slaw Wrap is a vibrant, easy-to-make option perfect for a nutritious lunch or dinner. You’ll love how simple it is to assemble these delicious healthy chicken wraps.
Key Ingredients & Substitutions:
- Chicken Breast: You can use boneless, skinless chicken thighs for extra juiciness.
- Teriyaki Sauce: Choose a low-sodium variety, or make your own with soy sauce (or tamari), ginger, and a touch of maple syrup.
- Coleslaw Mix: A pre-shredded bag saves time; you can also finely shred your own cabbage and carrots.
- Whole Wheat Tortillas: Spinach or gluten-free tortillas work well too.
- Mayonnaise: Greek yogurt is a fantastic, healthier substitute for the dressing.
- Rice Vinegar: Apple cider vinegar can be used in a pinch.
Ingredients:
For the Teriyaki Chicken:
- 1 pound boneless, skinless chicken breast, thinly sliced or cut into 1-inch pieces
- ½ cup teriyaki sauce
- 1 tablespoon olive oil
For the Creamy Slaw:
- 4 cups pre-shredded coleslaw mix (green cabbage, red cabbage, carrots)
- ¼ cup mayonnaise (or plain Greek yogurt)
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup
- Salt and black pepper to taste
For Assembling the Wraps:
- 4 large whole wheat tortillas
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4 healthy chicken wraps
- Calories per serving: Approximately 380-450 calories (depending on ingredients used)
- Tools Needed: Large skillet, mixing bowls, whisk
Step-by-Step Instructions:
1. Cook the Teriyaki Chicken
Heat olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned and cooked through, about 5-7 minutes. Pour in the teriyaki sauce and let it simmer for 2-3 minutes until the sauce slightly thickens and coats the chicken. Remove from heat.
2. Prepare the Creamy Slaw
In a medium bowl, combine the shredded coleslaw mix. In a separate small bowl, whisk together the mayonnaise (or Greek yogurt), rice vinegar, honey or maple syrup, salt, and pepper. Pour the dressing over the coleslaw mix and toss until everything is well combined.
3. Warm the Tortillas
Gently warm your whole wheat tortillas in a dry skillet over medium heat for about 15-20 seconds per side, or microwave them briefly. This makes them more pliable and prevents tearing.
4. Assemble Your Healthy Chicken Wraps
Lay a warm tortilla flat. Spoon a generous portion of the creamy slaw down the center. Top the slaw with a portion of the cooked teriyaki chicken.
5. Roll the Wraps
Fold in the sides of the tortilla over the filling, then tightly roll it up from the bottom. Slice the wrap in half diagonally for easy eating, or enjoy it whole.
Variation Ideas:
- Add a sprinkle of sesame seeds to the chicken or slaw for extra crunch.
- Include thinly sliced bell peppers or cucumber in the slaw for more vegetables.
- Spice it up with a dash of sriracha or red pepper flakes in the teriyaki sauce or slaw dressing.
- Add some chopped pineapple to the slaw for a sweet and tangy twist.
Storage Instructions:
You can store leftover teriyaki chicken and slaw separately in airtight containers in the refrigerator for up to 3 days. When ready to eat, warm the chicken gently and assemble fresh wraps. Avoid storing assembled wraps, as the slaw can make the tortillas soggy.
Frequently Asked Questions (FAQ):
Can you make the teriyaki chicken ahead of time?
Yes, you can cook the teriyaki chicken up to 2-3 days in advance and store it in the refrigerator.
What kind of tortillas work best?
Whole wheat tortillas are recommended for a healthier option, but spinach, low-carb, or gluten-free tortillas also work well.
Can you make the slaw dressing in advance?
You can prepare the slaw dressing a day or two ahead and store it separately. Mix it with the coleslaw just before serving to prevent the slaw from becoming watery.
Is this recipe good for meal prepping?
Absolutely! Prepare the chicken and slaw components separately, then assemble your healthy chicken wraps fresh when you’re ready to eat.
How can you make these wraps vegetarian?
Substitute the chicken with pan-fried tofu or tempeh tossed in teriyaki sauce.
What else can you serve with these wraps?
These wraps are quite filling on their own, but you could serve them with a side of edamame or a simple fruit salad.