Chicken and vegetable wrap

Method

1. 1

   Wash and cut the vegetables

   Wash and dry 100 g lettuce, 200 g tomato and 200 g red pepper. Shred lettuce, dice tomato without excess juice and cut pepper into 1 cm strips.

   
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   Chicken and vegetable wrap: Wash and cut the vegetables

2. 2

   Prepare the chicken

   Cut 500 g chicken breast into strips about 2 cm thick. Season with 3 g salt and 0.5 g pepper. Use a separate board and clean hands and utensils afterwards.

   
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   Chicken and vegetable wrap: Prepare the chicken

3. 3

   Cook the pepper

   Heat 5 g oil over medium-high heat. Stir-fry pepper strips for 5 minutes until tender but still textured. Remove to a clean plate.

   
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   Chicken and vegetable wrap: Cook the pepper

4. 4

   Cook the chicken

   Add 10 g oil and cook chicken 7–9 minutes, turning, until the centre reaches 74 °C. Use batches in a small pan. Rest off the heat for 5 minutes.

   
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   Chicken and vegetable wrap: Cook the chicken

5. 5

   Mix the dressing

   Whisk 20 g lemon juice with 10 g mustard and 10 g oil for 1 minute. Set aside; do not dress vegetables until assembling.

   
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   Chicken and vegetable wrap: Mix the dressing

6. 6

   Warm the tortillas

   Warm 4 tortillas in a dry pan 15–20 seconds per side, just until flexible. Keep covered with a clean towel while assembling.

   
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   Chicken and vegetable wrap: Warm the tortillas

7. 7

   Fill and roll

   Share lettuce, tomato, pepper and chicken between tortillas, leaving 3 cm edges. Add a quarter of the dressing to each. Fold both sides in and roll from the near edge.

   
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   Chicken and vegetable wrap: Fill and roll

8. 8

   Slice and serve

   Cut each wrap diagonally and serve one per person. For packed meals, cool the chicken first, refrigerate and transport with ice packs; do not keep lukewarm for hours.

   
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   Chicken and vegetable wrap: Slice and serve

The step photos are illustrative.