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MID-CALORIES: FRIED CHICKEN WRAP


RANGE: MID CALORIES

TOTAL CALORIES: Approx. 596 CALORIES

FEEDS: 2-4

SUGGESTED OPTION: LUNCH OR DINNER

DIFFICULTY: ★★★☆☆


This particular recipe is an inspiration for when you have leftover fried/grilled chicken from yesterday's dinner. Keep in mind that a grilled chicken thigh would be less in calories than the fried chicken. my research estimates the fried chicken at about 246 calories per 100g, while the grilled is estimated at 166 calories per 100g. (213 calories if it is a large chicken thigh)


CHICKEN (approx 246KCAL per 100g for fried and 166 - 190KCAL per 100g for oven baked):

  • Flour mix:

1 tablespoon paprika

2 teaspoons onion salt

1 teaspoon garlic salt

1 teaspoon chili powder

1 teaspoon black pepper

1/2 teaspoon dried sage

1/2 teaspoon garlic powder

1/2 teaspoon ground allspice

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon dried marjoram

1 1/2 cups all-purpose flour

1 tablespoon brown sugar

1 tablespoon salt

  • 4 chicken thighs

  • 1 egg

  • oil to fry (for a more healthier and less calorie recipe, air fry if you have the equipment, or grilled in oven)

I like to mix all my seasonings and then season the chicken pieces with half of the seasonings and then mix the flour with the other half. then i leave the chicken to marinate for 1 hour. After the hour, break the egg into the chicken and mix (for less calories, use only the egg white and discard or save yolk for another time). Coat the chicken with the flour, rest for 3 minutes. in the meantime, make sure your oil is hot enough (180ºC), or your oven is preheated to 190ºC.


Fry your chicken until fully cooked inside and out (should be about 5-6 minutes). Try not to overload the fryer or you risk drastically reducing the temp of the oil, and thereby causing your chicken to not fully cook through, and nobody likes a pink chicken. If using the oven, bake for 20 minutes, flip and then bake for another 10-15.


SALAD (Approx 70KCAL):

Our salad was made into a big bowl and split 3 ways, so how we got the total approximated calories was by getting the total calories of the bowl and splitting it by 3.


  • 1 medium onion: 44 calories

  • 50g sliced carrots: 21 calories

  • 60g beetroot (sliced): 26 calories

  • 50g spinach leaves: 12 calories

  • 5g cider vinegar: 1 calorie (rounded up.)

  • 1 tbsp mayonnaise: 94 calories


mix all in a bowl.


12 INCH TORTILLA (280KCAL)


Using a knife, cut meat off chicken, and wrap chicken and salad with tortilla, then finish off with a portable electric grill. we use the George Foreman grill.


This is a very delicious wrap, and although you might be tempted to have more, just remember, eat more, walk more!


ENJOY.

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