High-Protein Chicken Parm Crunchwrap
Combining the comfort of Italian-American Chicken Parmesan with the handheld delight of a Tex-Mex crunchwrap, this recipe offers a fusion dish that's both delicious and protein-rich. Perfect as a hearty meal or an impressive main course, this dish is designed to satisfy your taste buds and nutritional needs.
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Ingredients
🍗 350g boneless, skinless chicken breast, thinly sliced into two fillets
🧂 1 tsp salt
🧅 1/2 tsp onion powder
🧄 1/2 tsp garlic powder
🌿 1/2 tsp Italian herb seasoning
🥚 2 eggs, whisked
🍞 80g Italian breadcrumbs seasoned with a dash of the spices above
🍅 50g pizza sauce or marinara sauce (e.g., Divina Pizza Sauce), divided
🧀 40g light grated mozzarella
🌿 A sprinkle of dried basil
🌯 1 Xtreme Wellness large tortilla
🌯 1 small tortilla
🍳 Light cooking oil spray
Instructions
1- Prepare the Chicken:
- Place the chicken fillets between two sheets of parchment paper.
- Use a meat tenderizer to flatten the chicken evenly.
2- Season the Chicken:
- Sprinkle both sides of the flattened fillets with salt, onion powder, garlic powder, and Italian herb seasoning.
3- Bread the Chicken:
- Dip each fillet into the whisked eggs, ensuring complete coverage.
- Generously coat the egg-dipped chicken in the seasoned Italian breadcrumbs.
4- Cook the Chicken:
- Place the breaded fillets on a parchment-lined baking sheet and spray with cooking oil.
- Air fry at 200°C (400°F) for 14-16 minutes, flipping and spraying oil halfway through to achieve even crispness.
5- Assemble the Crunchwrap:
- Warm the large tortilla and spread 25g of pizza sauce in the center.
- Place one crispy chicken fillet on the sauce, and top with another 25g of pizza sauce.
- Sprinkle with mozzarella and dried basil.
- Top with the second chicken fillet and cover with the small tortilla.
- Fold the edges of the large tortilla over the filling to form a hexagonal crunchwrap.
6- Toast the Crunchwrap:
- Heat a skillet over medium heat. Place the crunchwrap sealed-side down to toast and seal.
- Cook until golden brown and crispy on both sides.
7- Serve:
- Remove from the skillet, slice in half, and serve warm. Optionally, drizzle with your favorite sauce.
Prep Time: 15 mins
Cook Time: 16 mins
Total Time: 31 mins
Servings: 1
Calories: 880
Protein: 78 g
Fat: 28 g
Carbohydrates: 78 g
Fiber: 18 g
Equipment:
- 📄 Parchment paper
- ↔️ Meat tenderizer
- 🍲 Small bowl
- 🍽️ Plate
- 🍪 Baking sheet
- 🍳 Air fryer
- 🥄 Spoon
- 🍳 Skillet
- 🔪 Knife
Cooking Tips
- Pounding the chicken ensures it cooks evenly and remains tender.
- Mix a dash of the seasonings into the breadcrumbs for enhanced flavor.
- Flipping the chicken and reapplying the oil spray during air frying ensures a consistently crispy crust.
- Toasting the crunchwrap not only seals it but also adds a delightful crunch.
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