Regulation Chicken Wraps
Portion Guide (per serving)
Protein — 1 palm
Carbohydrates — 1 cupped hand
Fats — 1–2 thumbs
Vegetables — 1 fist
Ingredients (Serves 2–4)
1 aubergine, trimmed and sliced into 5mm rounds
½ red onion, thinly sliced
1 tbsp olive oil
½ tbsp cider vinegar
Sauce
2 tbsp natural yoghurt
1 tbsp tahini
1 small garlic clove, crushed
Spices
1½ tsp cumin powder
½ tsp ground coriander
1 tsp paprika
Protein
2 chicken breasts
1 tbsp vegetable oil
To assemble
4 flour tortilla wraps
4 tomatoes, thinly sliced
1 avocado, stoned, peeled and sliced
Method
1. Roast the vegetables
Preheat the oven to 200°C.
Toss the aubergine and red onion with olive oil, cumin, coriander, paprika and a pinch of salt.
Roast for 20–25 minutes until soft and lightly golden.
2. Cook the chicken
Season the chicken breasts lightly with salt.
Heat vegetable oil in a pan over medium heat and cook until fully cooked through.
Allow to rest for a few minutes, then slice.
3. Make the sauce
Mix the yogurt, tahini, garlic and cider vinegar in a small bowl.
Add a splash of water if needed to loosen the consistency.
4. Assemble the wraps
Lay out the tortilla wraps and fill with sliced chicken, roasted vegetables, tomato and avocado.
Drizzle with the yoghurt–tahini sauce and wrap.
Notes
A balanced meal built around protein, vegetables and steady carbohydrates.
Portable, satisfying and easy to repeat during busy weeks.
Serve as a wrap, or build as a bowl if appetite is lower or you want to reduce carbohydrates.
