Introduction:
Chicken tenders are a beloved dish that offers versatility and flavor, making it perfect for any meal, whether you’re feeding a crowd or enjoying a cozy dinner. This recipe combines tender, juicy chicken with a flavorful coating, and wraps it all in a crispy, golden shell. Whether you’re looking for a quick dinner or a delicious snack, chicken tenders wrap is the ultimate solution for a satisfying and delightful meal.
The History of Chicken Tenders Wrap:
Chicken tenders, a popular comfort food, have been enjoyed by families for decades, offering a quick and easy meal. The concept of wrapping chicken tenders, either in tortillas or other wraps, became increasingly popular with the rise of wrap-based fast food in the 1990s. This variation combines the love for crispy chicken tenders with a fresh, handheld format, making it even more convenient and delicious.
Ingredients Breakdown:
The ingredients for this chicken tenders wrap are simple yet flavorful. You’ll need chicken tenders, which are boneless, skinless strips of chicken breast, breaded or battered for that crispy texture. For the wrap, you can use flour tortillas, which provide a soft, slightly chewy base for the crispy chicken. Additional seasonings like garlic powder, paprika, and black pepper will elevate the flavor of the chicken. To enhance the wrap, consider adding fresh lettuce, tomatoes, shredded cheese, and your favorite dipping sauces like ranch, honey mustard, or barbecue sauce.
Step-by-Step Recipe:
- Begin by preheating your oven or heating oil in a skillet if you’re frying.
- Season the chicken tenders with garlic powder, paprika, salt, and pepper, ensuring that each piece is coated evenly.
- Cook the chicken tenders: if baking, place them on a baking sheet and cook at 400°F for 20-25 minutes or until golden and crispy. If frying, heat oil in a pan over medium heat and cook the tenders until golden brown on each side, about 5-6 minutes.
- While the chicken is cooking, prepare your wrap fillings. Chop the lettuce and tomatoes and shred any cheese you plan to use.
- Once the chicken tenders are done, place them on the center of the tortilla.
- Add your vegetables, cheese, and drizzle with sauce of choice.
- Fold the sides of the tortilla over the chicken and fillings, then roll it up tightly into a wrap.
- Slice in half and serve immediately.
Tips for the Perfect Chicken Tenders Wrap:
- To achieve crispy chicken tenders, ensure the breading is even and consider double-coating the chicken for extra crunch.
- If you’re baking the chicken, use a wire rack on the baking sheet to ensure even cooking and crispiness.
- For a healthier wrap, consider using whole wheat tortillas or adding more vegetables like avocado or spinach to the wrap.
- If you prefer a spicy kick, try adding jalapeños or hot sauce to your wrap.
- Ensure the chicken tenders are fully cooked by checking that the internal temperature reaches 165°F.
- For extra flavor, toast the tortilla briefly in the pan before wrapping to give it a crispy edge.
Variations and Customizations:
- Sauce Variations: For a different flavor, switch up the sauce. You can use barbecue sauce for a smoky flavor or a spicy sriracha mayo for a tangy heat.
- Different Proteins: Although chicken tenders are the star here, you can also use grilled chicken strips, shrimp, or even a vegetarian alternative like falafel or tofu.
- Vegetable Add-ins: Try adding cucumbers, bell peppers, or red onions for extra crunch and freshness.
- Wrap Options: If you want a gluten-free option, use gluten-free tortillas or lettuce wraps. You can also experiment with flavored tortillas, like spinach or tomato, for a pop of color and taste.
Health Considerations and Nutritional Value:
Chicken tenders wraps can be a balanced meal when made with the right ingredients. Opt for lean chicken breast tenders to keep the dish lower in fat. Baking the tenders instead of frying them can also significantly reduce calories. If you’re looking for a lower-carb alternative, use lettuce wraps or whole-wheat tortillas. Adding fresh vegetables like lettuce, tomatoes, and avocado provides fiber and essential nutrients, making it a more wholesome meal. While this dish can be indulgent, it can be made healthier by using lighter sauces, controlling the amount of cheese, or using lower-fat ingredients.
FAQ:
- Can I make the chicken tenders ahead of time? Yes, you can prepare and cook the chicken tenders in advance, then store them in the fridge for up to 3 days. Simply reheat them in the oven before adding to the wrap.
- Can I use frozen chicken tenders? Absolutely! If you’re short on time, frozen chicken tenders can be used, just be sure to follow the cooking instructions on the package.
- How can I make the wrap spicier? Add hot sauce, sliced jalapeños, or cayenne pepper to your chicken before wrapping it.
- Can I freeze the wraps? You can freeze the assembled wraps, but for best results, freeze the chicken tenders separately and assemble the wraps when you’re ready to eat.
- What can I serve with these wraps? Serve with a side of fries, a simple salad, or a dipping sauce for added flavor.
chicken tenders wrap
Ingredients
Wraps:
- 4 large tortillas burrito-size
- 10 –12 high-quality frozen chicken tenders
- 8 thin slices provolone cheese
- 4 slices bacon cooked and chopped
- 2 –3 cups green leaf lettuce thinly sliced
- 1/2 cup julienned carrots
- 1 small cucumber cubed
- Dill pickle chips
- Green onions chopped
Spicy Honey Mustard Dressing:
- 3 tablespoons Greek yogurt
- 3 tablespoons mayo
- 1 tablespoon Dijon mustard
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon sriracha or hot sauce optional
Instructions
- Dressing: Whisk together the dressing ingredients until smooth. Taste and adjust the seasoning with an additional pinch of salt and pepper, if needed. If you prefer extra heat, feel free to add more sriracha!
- Chicken: Cook the chicken tenders according to the package instructions. I used Real Good Foods lightly breaded chicken strips (not sponsored, just a personal favorite) and air-fried them for 12 minutes, shaking the basket halfway through.
- Salad: In a medium bowl, combine the lettuce, carrots, and cucumbers. Add about half of the dressing and toss to coat.
- Assembly: Spread a generous amount of honey mustard dressing onto a tortilla. Layer two slices of provolone cheese and one slice of chopped bacon. Add a heap of the dressed salad, 2-3 chicken strips, 3-4 pickle chips, and a sprinkle of green onions. Drizzle with a little more dressing. Fold in the short sides of the tortilla, then roll it tightly by folding over the long edge and tucking it under the filling.
- Toast (optional but highly recommended!): Heat a splash of olive oil in a nonstick pan over medium-high heat. Place the wrap seam side down and toast it for 30-60 seconds per side until golden brown and crispy.
- Lunch of dreams. Enjoy! 🤤