CHICKEN, TOMATO AND WHITE BEAN WRAPS
Cold chicken, marinated cherry tomatoes and white beans paired with a mildly spicy mayonnaise, incased in a soft flour tortilla makes a fresh, healthy and flavour-packed lunch for any day of the week.
Special Equipment
- Paring knife + chopping board
- Mezzaluna for herbs optional
- Large spoon, teaspoon, fork
Ingredients
- 300-400 g cooked cold shredded or sliced chicken 3-4 chicken breasts
- 6-8 large flour tortillas
FOR THE MARINATED TOMATOES & WHITE BEANS
- 250 g cherry tomatoes quartered
- 400 g tinned cannellini beans drained
- ½ red onion finely chopped
- 2 tablespoons lime juice approx 1 lime
- ½ tablespoon fresh coriander finely chopped
- ½ tablespoon fresh parsley finely chopped
- Salt & black pepper to taste
FOR YOUR SPICY MAYO
- 100 g mayonnaise
- 1 ½ teaspoons smoked paprika
- ¼-1/2 teaspoon cayenne pepper see young children & fussy eater notes
- ½ teaspoon garlic powder
- ½ teaspoon lime juice
Instructions
FOR THE MARINATED TOMATOES & BEANS
- Add all ingredients to a medium mixing bowl. Toss well together, cover and set aside to marinate for at least 20 minutes. If you do this earlier in the day, cover and refrigerate.
FOR THE SPICY MAYO
- Add all the ingredients to a small bowl and stir well to mix.
TO ASSEMBLE
- Lay the first wrap on a chopping board in front of you. You can either spread the spicy mayo on, all over the middle of the wrap or add the chicken and add it onto the chicken (this method works well if you have a squeezey bottle you can put it in or are using Nando’s Perinaise). Then add the chicken into the middle of the wrap. Next add a couple large spoonfuls of the marinated tomato & white beans on top of the chicken. Fold into a wrap, watch the video below to see how.
Notes
If making as part of a packed lunch, wrap tightly in foil.
Baby & Toddler
Leave their cannellini beans and cherry tomatoes plain. Squash their cannellini beans flat with the back of a teaspoon. For 6-9 months, using a large tomato (not cherry tomatoes) cut baby a large flat wedge to palm. For 9 months +, slice their cherry tomatoes into quarters and if too large, cut them again so in eighths. Slice their flour tortilla into ½ - ¾ inch strips.
YOUNGER CHILDREN & FUSSY EATERS
Simplify by tossing some of the beans and tomatoes in a few drops of lime juice. Drop the cayenne down to a pinch or ¼ teaspoon or use plain mayo in their wrap. If they don’t like tomatoes, swap for lettuce, thinly sliced peppers or grated carrot.
Nutrition - per serving
Calories: 282kcalCarbohydrates: 24gProtein: 18gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 37mgSodium: 279mgPotassium: 444mgFiber: 4gSugar: 2gVitamin A: 434IUVitamin C: 9mgCalcium: 82mgIron: 3mg
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