Name: Chicken Wrap with Spicy Yogurt Sauce, Salad & Beets
Prep time: 20 min
Cook time: 15 min
Total time: 1 h 5 min
Ingredients: 2 lb boneless chicken breast or thighs, sliced; 4 tbsp whole milk yogurt; 2 tbsp tomato paste; 2 tbsp freshly squeezed lemon juice; Salt, to taste; 1 tbsp black pepper; 1 tsp red chili powder; 1 tbsp garlic powder; 1 tbsp Cajun seasoning; 1 tbsp onion powder; 3 tbsp oil; 1 cup yogurt; 2 tbsp mayonnaise; 3 tbsp hot sauce (adjust to taste); Salt, to taste; 1 tsp black pepper; 1 tsp garlic powder; 1 tsp onion powder; 1 tbsp fresh parsley, chopped; 1 red onion, diced; 1 large tomato, diced; 1 large cucumber, diced; 150g cooked beets, diced; Salt, to taste; 1 tsp black pepper; 1 tbsp freshly squeezed lemon juice; 10-12 tortilla wraps; Lettuce, thinly sliced

This Chicken Wrap with Spicy Yogurt Sauce, Salad & Beets is a vibrant, flavor-packed dish that combines marinated chicken, a fresh salad, and a spicy, tangy yogurt dressing. The combination of crispy chicken, crunchy veggies, and the earthy sweetness of beets wrapped up in a warm tortilla makes for a delicious and wholesome meal. Whether you’re serving it for lunch or dinner, this wrap is a crowd-pleaser that’s easy to prepare and customize to suit your taste!

Ingredients:

For the Chicken:

2 lb boneless chicken breast or thighs, sliced
4 tbsp whole milk yogurt
2 tbsp tomato paste
2 tbsp freshly squeezed lemon juice
Salt, to taste
1 tbsp black pepper
1 tsp red chili powder
1 tbsp garlic powder
1 tbsp Cajun seasoning
1 tbsp onion powder
3 tbsp oil

For the Spicy Yogurt Dressing:

1 cup yogurt
2 tbsp mayonnaise
3 tbsp hot sauce (adjust to taste)
Salt, to taste
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tbsp fresh parsley, chopped

For the Salad:

1 red onion, diced
1 large tomato, diced
1 large cucumber, diced
150g cooked beets, diced
Salt, to taste
1 tsp black pepper
1 tbsp freshly squeezed lemon juice

For the Wrap:

10-12 tortilla wraps
Lettuce, thinly sliced

Preparation:

Step 1: Prepare the Chicken

In a large mixing bowl, combine the sliced chicken with yogurt, tomato paste, lemon juice, oil, and spices—salt, black pepper, red chili powder, garlic powder, onion powder, and Cajun seasoning. Mix everything well, ensuring that the chicken is fully coated in the marinade. Cover the bowl and refrigerate the chicken for at least 30 minutes, or up to 2 hours for more flavor. This yogurt-based marinade helps tenderize the chicken while adding a tangy flavor.

Step 2: Cook the Chicken

Heat 3 tbsp of oil in a large skillet over medium-high heat. Once the oil is hot, remove the chicken from the marinade, letting any excess drip off before adding it to the skillet. Cook the chicken for 12-15 minutes, turning occasionally, until it’s cooked through and has a slightly crispy exterior. The chicken should be golden brown and tender inside. Remove from heat and set aside.

Step 3: Make the Spicy Yogurt Dressing

In a medium bowl, combine the yogurt, mayonnaise, hot sauce, salt, black pepper, garlic powder, onion powder, and freshly chopped parsley. Mix well until smooth and creamy. Adjust the level of spice to your preference by adding more or less hot sauce. This dressing will bring a spicy, tangy kick to your wraps, complementing the savory chicken and fresh veggies.

Step 4: Prepare the Salad

In a separate bowl, mix together the diced red onion, tomato, cucumber, and cooked beets. Season the salad with salt, black pepper, and a tablespoon of freshly squeezed lemon juice. Toss everything to combine. This salad adds a fresh crunch and a pop of color to your wraps, balancing out the richness of the chicken and the spiciness of the yogurt dressing.

Step 5: Assemble the Wraps

Warm your tortilla wraps on a hot skillet for about 20 seconds on each side, or until they’re soft and pliable. Spread a generous amount of the spicy yogurt dressing down the center of each tortilla. Add a layer of lettuce, followed by a portion of the cooked chicken slices. Top with a spoonful of the fresh salad, including the beets for an earthy sweetness. If desired, drizzle a little more of the spicy yogurt dressing on top for extra flavor.

Step 6: Serve & Enjoy

Once your wraps are assembled, roll them up tightly, tucking in the sides as you go. Serve immediately while the chicken is still warm, and enjoy the delightful combination of tender chicken, fresh vegetables, and the bold, spicy yogurt sauce. These wraps make a perfect meal for any time of day and can be paired with chips, roasted vegetables, or enjoyed on their own.

COOKING Notes:

Marination Time: While 30 minutes is enough to marinate the chicken, allowing it to marinate for a few hours will deepen the flavors and make the chicken even more tender.
Chicken Choice: You can use either chicken breasts or thighs depending on your preference. Thighs will give a juicier, richer flavor, while breasts are leaner and more tender.
Spicy Level: Adjust the level of hot sauce in the yogurt dressing according to your tolerance for spice. You can also switch out the hot sauce for a milder sauce or leave it out for a more kid-friendly version.

Serving Suggestions:

Sides: Serve the wraps with a side of crispy fries, potato wedges, or a light green salad for a complete meal.
Meal Prep: These wraps are great for meal prepping. You can cook the chicken and prepare the salad and dressing ahead of time. Store everything separately in airtight containers in the fridge and assemble the wraps just before serving.
Custom Wraps: Feel free to add extras like avocado slices, shredded cheese, or jalapeños for additional flavor and texture. The wraps are customizable to fit your taste preferences.

Tips:

Crispy Chicken: For a crispier texture, after cooking the chicken in the skillet, you can quickly broil it in the oven for 2-3 minutes to caramelize the outside.
Beets: If you don’t have time to cook the beets yourself, you can buy pre-cooked beets from the store. They’re often sold vacuum-sealed and are just as delicious.
Healthier Option: For a lighter version of this wrap, use whole-wheat tortillas and swap the mayonnaise in the yogurt sauce for Greek yogurt to cut down on calories without sacrificing flavor.

Prep Time:

20 minutes

Cooking Time:

15 minutes (plus 30 minutes marination)

Total Time:

1 hour 5 minutes

Nutritional Information (Per Serving):

Calories: 420
Protein: 30g
Sodium: 720mg

Note: Nutritional values are approximate and may vary based on specific ingredients and portion sizes.

Conclusion

This Chicken Wrap with Spicy Yogurt Sauce, Salad & Beets offers a well-balanced and delicious meal that combines tender marinated chicken, fresh veggies, and a kick of spice from the yogurt dressing. The earthy beets and tangy dressing bring the dish together, creating a wrap that’s satisfying and flavorful. Perfect for lunch, dinner, or even on-the-go meals, these wraps are a versatile and crowd-pleasing option. Whether you’re serving them up for family, friends, or yourself, they’re sure to be a hit!