Spiced chicken egg wraps
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Spiced chicken egg wraps

By Sara Buenfeld

Eggs form the base of these healthy wraps and they’re filled with spiced chicken, black beans, tomatoes, coriander and red onion for a filling, tasty lunch

  • Prep:20 mins
    Cook:15 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 513
  • fat 18g
  • saturates 5g
  • carbs 28g
  • sugars 0g
  • fibre 13g
  • protein 53g
  • salt 1g

Ingredients

  • 1 red onion, halved and thinly sliced
  • 1 lemon, juiced
  • 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
  • 4 eggs
  • ½ tsp smoked paprika
  • ½ tsp cumin seeds
  • 1 tsp rapeseed oil

Method

  1. Put the red onion and lemon in a non-reactive bowl and scrunch together using your hands. Set aside for the onions to soften. For the filling, mostly drain the beans, leaving a little liquid in the can. Tip into a bowl and mash with the tomato purée, spices and bouillon. Top with the chicken, cover and warm through in the microwave for 4 mins.

  2. For the wraps, beat 2 eggs with ¼ tsp each of the paprika and cumin seeds. Heat the oil in a 20cm non-stick frying pan over a medium heat. Tip in the egg mix and cook undisturbed for about 5 mins until set (no need to turn it). Remove to a plate and repeat with the remaining eggs and spices.

  3. Spoon the warm bean mixture down the centre of the egg wraps. Top with half the coriander, the warm chicken, tomatoes and onions, then scatter with the remaining coriander. Drizzle over any lemon juice from the onions and serve straightaway.

    This recipe is part of our free 7-day healthy diet plan. To access the full meal plan, click here.

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