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Spiced chicken egg wraps

Two spiced chicken egg wraps

Spiced chicken egg wraps

Name: Spiced chicken egg wraps
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
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 smoked paprika; ½ tsp cumin seeds; 1 tsp rapeseed oil

Sara Buenfeld

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Serves 2

Easy

Prep: 20 mins

Cook: 15 mins

A star rating of 4.5 out of 5.2 ratingsRate

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Eggs form the base of these healthy wraps and they're filled with spiced chicken, black beans, tomatoes, coriander and red onion for a filling, tasty lunch

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 red onion

halved and thinly sliced
1 lemon

juiced

For the filling

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

For the wraps

4 eggs
½ tsp smoked paprika
½ tsp cumin seeds
1 tsp rapeseed oil

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Nutrition: Per serving

kcal513
fat18g
saturates5g
carbs28g
sugars9g
fibre13g

high
protein53g
salt1g

Method

step 1

Put the red onion and lemon in a non-reactive bowl and scrunch together using your hands. Set aside for the onions to soften. For the filling, mostly drain the beans, leaving a little liquid in the can. Tip into a bowl and mash with the tomato purée, spices and bouillon. Top with the chicken, cover and warm through in the microwave for 4 mins.
step 2

For the wraps, beat 2 eggs with ¼ tsp each of the paprika and cumin seeds. Heat the oil in a 20cm non-stick frying pan over a medium heat. Tip in the egg mix and cook undisturbed for about 5 mins until set (no need to turn it). Remove to a plate and repeat with the remaining eggs and spices.
step 3

Spoon the warm bean mixture down the centre of the egg wraps. Top with half the coriander, the warm chicken, tomatoes and onions, then scatter with the remaining coriander. Drizzle over any lemon juice from the onions and serve straightaway.

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Recipe from Good Food magazine, January 2023

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A star rating of 4.5 out of 5.2 ratings

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