Buffalo Chicken Wrap
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How Plus works- 450
- CALORIES
- 47g
- PROTEIN
- 42g
- CARBS
- 9g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 150g (5.5 oz) chicken breast
- 1 large (70g / 10in) flour tortilla
- 40g (2.5 tbsp) buffalo sauce
- 60g (1/4 cup) Greek yogurt, 0%
- 40g (1 cup) romaine lettuce, shredded
- 20g (1/4 cup) carrot, shredded
- 1/4 tsp fine salt, 1/4 tsp black pepper
- Water, to cover the chicken for poaching
8 ingredients, each with the gram weight the macros above were computed from.
Method
- Put the chicken in a small pan, cover with cold water by 2cm / 1in and add the salt. Bring to a bare simmer - small bubbles, never a rolling boil.
- Cover, drop to the lowest heat and poach 12-14 min, until it reads 74C / 165F at the thickest point.
- Lift it out and shred with two forks while still hot. Warm meat absorbs sauce; cold meat just gets coated.
- Toss the hot shreds with the buffalo sauce and the pepper, then spread on a plate and cool 15 min to room temperature.
- Stir 30g of the yogurt through the cooled chicken and keep the other 30g for drizzling.
- Warm the tortilla 15 seconds a side in a dry skillet so it folds without splitting.
- Lay the lettuce and carrot in a line down the middle, leaving 5cm / 2in clear at each end. Top with the chicken and the reserved yogurt.
- Fold the two ends in, then roll tightly from the long edge. Wrap in foil and chill seam-side down.
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How Plus worksTip: cool the chicken fully before it touches the lettuce. Assemble it warm and the steam wilts the leaves - the wrap is soggy by Tuesday.
EquipmentSmall lidded pan, dry skillet
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KeepsFridge 4 days, wrapped in foil. Eat cold. Do not microwave a wrap with lettuce in it.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.