Description
Delicious and healthy spiced chicken egg wraps featuring a flavorful bean and chicken filling, enhanced with smoky spices and fresh coriander, perfect for a quick and nutritious meal.
Ingredients
Scale
For the Onion Pickle
- 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 Egg Wraps
- 4 eggs
- ½ tsp smoked paprika (divided as ¼ tsp each batch)
- ½ tsp cumin seeds (divided as ¼ tsp each batch)
- 1 tsp rapeseed oil
Instructions
- Prepare the Onion: Put the red onion and lemon juice in a non-reactive bowl and scrunch together using your hands. Set aside to allow the onions to soften and absorb the lemon flavor.
- Make the Filling: Mostly drain the black beans, leaving a little liquid in the can. Tip the beans into a bowl and mash with the tomato purée, smoked paprika, ground coriander, and vegetable bouillon powder until combined. Top with the sliced cooked chicken, cover, and warm through in the microwave for 4 minutes.
- Prepare the Egg Wraps: Beat 2 eggs with ¼ tsp smoked paprika and ¼ tsp cumin seeds. Heat the rapeseed oil in a 20cm non-stick frying pan over medium heat. Pour in the egg mixture and cook undisturbed for about 5 minutes until set. Remove to a plate. Repeat with the remaining eggs and spices to make a second wrap.
- Assemble the Wraps: Spoon the warm bean mixture down the center of each egg wrap. Top with half the chopped coriander, the warm chicken, tomato wedges, and pickled onions. Scatter over the remaining coriander and drizzle any leftover lemon juice from the onions over the top. Serve immediately.
Notes
- The egg wraps are cooked like thin omelettes and do not need flipping to ensure they hold their shape.
- Leaving some liquid in the beans ensures the filling stays moist and flavorful.
- This recipe is part of a 7-day healthy diet plan focused on balanced nutrition and quick preparation.
- For a spicier option, increase the smoked paprika or add chili flakes to taste.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Fusion
Keywords: chicken egg wraps, spiced chicken wraps, healthy wraps, black bean filling, quick dinner, low fat recipe, stovetop egg wraps, easy chicken recipes
