Fridge-raid fried rice
Pack in the veg with this healthy chicken fried rice, which uses everyday foods you'll find in the fridge for a quick and easy family supper
Chicken wraps
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 auberginetrimmed and sliced into 5mm rounds
- ½ red onionthinly sliced
- 1 tbsp olive oil
- ½ tbsp cider vinegar
- 2 tbsp natural yogurt
- 1 tbsp tahini
- 1 small garlic clovecrushed
- 1½ tsp cumin powder
- ½ tsp ground coriander
- 1 tsp paprika
- 2 chicken breasts
- 1 tbsp vegetable oil
- 4 flour tortilla wraps
- 4 tomatoesthinly sliced
- 1 avocadostoned, peeled and sliced
Nutrition: Per serving
- kcal429low
- fat18g
- saturates4g
- carbs38g
- sugars8g
- fibre8ghigh
- protein24g
- salt1.09g
Method
step 1
Heat a dry griddle pan over a medium-high heat, and fry the aubergine rounds for 2 mins on each side until lightly coloured and char lines appear (you may need to do this in batches). Transfer to a bowl with the onions, then toss with the olive oil and vinegar.
step 2
Combine the yogurt, tahini and garlic in a bowl with 1 tbsp water to loosen. Mix the cumin, coriander, paprika and some salt and pepper in a small bowl. Put the chicken on a board, cover with baking parchment and bash with a rolling pin to an even 1½cm thickness. Rub all over with the spice mix, leave for 10 mins, then fry in the oil for 12 mins, flipping after 8 mins. Transfer to a board, rest briefly, then slice.
step 3
Warm the wraps in a dry frying pan, then fill with the tomatoes, aubergine and onion mix, avocado, chicken and tahini dressing.
