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Ingredients

Chicken and marinade:

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  • 2 chicken breasts, thinly sliced to cook faster

  • 2 cloves garlic, crushed

  • 1/2 handful fresh mint, finely chopped

  • 1 handful fresh parsley, finely chopped

  • 4 tbsp extra virgin olive oil

  • Salt & pepper

 

Wraps:

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  • 1/4 small red cabbage, finely sliced

  • 1 medium carrot, grated

  • 2 heaped tbsp Greek yoghurt

  • 1-2 tbsp raw apple cider vinegar

  • Extra virgin olive oil to loosen dressing

  • 1/2 handful fresh mint, finely chopped

  • Salt and pepper

  • 1/2 cup watercress, chopped

  • 1/4 yellow pepper, finely sliced

  • 3 wholemeal tortilla wraps

Nutrition Facts

Calories: 561 kcal

Protein: 41g

Total Carbs: 36g

Fat: 25g

Fibre: 11g

Rainbow Wraps

20 minutes + time to marinade

3 servings

These wraps are a simple way to bring together protein, healthy fats and a wide range of colourful plant foods in one meal. The vegetables provide fibre and phytonutrients that help support brain health and resilience. The yoghurt dressing adds beneficial bacteria to support the gut. With a small amount of prep ahead of time, they come together quickly for a filling lunch on busy days.

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Chicken can be swapped for lamb or tofu. The green leaves and herbs can also be swapped around for more variety.

Method

  1. Place the sliced chicken in a bowl. Add the garlic, mint, parsley, extra virgin olive oil, salt and pepper. Mix well until the chicken is evenly coated. Cover and refrigerate for at least 2 hours, ideally overnight or from the morning.

  2. When ready to cook, preheat the oven to 220°C (200°C fan). Spread the marinated chicken out in a single layer on a roasting tray. Cook for 10 minutes, or until fully cooked through.

  3. While the chicken cooks, prepare the slaw. In a bowl, mix the Greek yoghurt, apple cider vinegar, chopped mint, a drizzle of extra virgin olive oil, salt and pepper. Add the sliced red cabbage and grated carrot, and mix well until evenly coated.

  4. Lay out the tortilla wraps. Add a layer of watercress, sliced yellow pepper, and a generous spoonful of the cabbage and carrot slaw.

  5. Once the chicken is cooked, use a third for each wrap and assemble. Delicious while the chicken is still warm but still super tasty cold in the days after.

Notes

The chicken can be marinated the night before or in the morning and kept covered in the fridge until ready to cook. The cabbage and carrot slaw can also be prepared in advance and stored separately. This makes assembling the wraps at lunchtime even quicker.

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Store the cooked chicken and slaw in separate airtight containers in the fridge for up to 3 days. 

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