Teriyaki chicken wrap

LUNCH IDEAS FOR THE WHOLE FAMILY

(BACK TO SCHOOL)

Teriyaki chicken wrap

If you are tired of the same sandwich or salad for lunch, why not combine the two in a wrap. Wraps can include all fixings of a salad and sandwich. Just wrap up your favorite fillings and you are all set. 

This one here is an Asian style chicken wrap with fresh veggies and teriyaki sauce. You can fill the wraps with chicken and veggies and pack the dressing in a separate box. This will prevent the tortilla from getting soggy. Pour it over the veggies just before eating or use as a dipping sauce.

Teriyaki chicken wrap 

Teriyaki chicken wrap

Ingredients: (Serves 4)

4 large whole wheat tortilla

2 cooked chicken breasts chopped or sliced

2 large carrots shredded

1 red pepper cut in thin strips

2 cups bean sprouts

2 cups shredded savoy cabbage

chilli garlic sauce (optional)

1 cup teriyaki sauce(store bought or home made - see recipe below) 

1. Keep all the chopped veggies and chicken ready to wrap. 
2. Prepare the dressing a day before. 
3. Warm a tortilla in the microwave for 10 seconds. Fill the centre with veggies and chicken. Drizzle a teaspoon or two of dressing and some hot sauce on top and fold. Secure with a toothpick and enjoy. 
4. If packing lunch for later wrap all the veggies and chicken in the tortilla and pack the dressing in a separate box to keep the tortilla from getting soggy. Pour it over the filling just before eating.

All the veggies ready to fill

Teriyaki sauce / marinade

Ingredients: (1 cup yield)

1/3 cup soy sauce

1/8 cup white or brown sugar

1/8 cup rice vinegar

1/4 cup mirin (or 1/8 cup each sugar and rice vinegar)

1/2 tsp red chili flakes (optional)

2 cloves garlic, minced

2 tsp fresh ginger root, minced

1 tbsp cornstarch dissolved in 1-2 tbsp water

1. Combine all the ingredients in a saucepan except corn starch. Stir the mixture over medium heat until the sugar dissolves and sauce starts to reach a simmer.
2. Add the corn starch mixture while stirring to avoid any lumps.
3. Reduce heat and simmer for 2-3 minutes, until slightly thickened.
4. If the sauce becomes too thick, add some boiling water.
5. Cool.

Whole grain tortilla with the filling

 More quick and easy lunch ideas in the coming weeks..