There are those days when you need something light and quick – this chicken wrap is perfect for that. Fresh, fruity, and full of delightful contrasts, it brings together everything that makes a great summer dish: crisp vegetables, creamy sauce, and that special sweetness that binds it all together. For me, it's the kind of recipe you can whip up almost without thinking, and with the first bite, you realize it's exactly what you've been missing. Simple, honest, and a little bit sunny – no matter how your day has been.
Mandarin – the Fruity Burst of Freshness in the Wrap
Mandarins bring that little burst of freshness and sweetness to this wrap, brightening everything up a bit – like sunlight amidst all the savory ingredients. This interplay of creamy avocado, flavorful chicken, and the fruity note is what truly makes the wrap complete. But I have to be honest: I have a bit of a love-hate relationship with them. I absolutely love oranges, but mandarins… for me, they only work if they're canned. That very typical aroma of fresh mandarins – both the taste and the smell – just isn't my thing. Luckily, it works surprisingly well in the chicken wrap because the other components balance everything so nicely, and the sweetness remains quite subtle.
Juicy Grilled Chicken Breast as a Base for Chicken Wraps
As you can see, you need grilled chicken breast for this recipe. I explained how to prepare it in my last recipe, which you can find here :
Juicy Grilled Chicken Breast: This simple recipe for grilled chicken breast provides a versatile, protein-rich base for salads, sandwiches, wraps, or bowls. The combination of salt, pepper, and smoked paprika adds a savory note, while the short cooking time keeps the meat exceptionally juicy.
Discover more Quick Recipes
Do you also work from home and need a quick recipe for your lunch break? Or is spending time with your children more important to you than standing in the kitchen? When time is short, you'll find what you need in the category quick recipes : a collection of my recipes that take less than 20 minutes!
Chicken Wraps in the Follicular Phase
In case of hormonal imbalance, the following symptoms can occur in the first two phases after menstruation: nausea, migraines, midpain / ovulation bleeding, hypersensitivity of the nipples, listlessness and lack of motivation.
Nutrients that can help and support during this time are vitamins A, C, E, B3, B5, protein, iron, folic acid, selenium, zinc and phytoestrogens.
I specifically selected the following ingredients for this chicken wrap recipe to provide support during the follicular phase:
- chives: contains vitamin C, secondary plant compounds and brings freshness to the plate.
- chicken: is rich in high-quality protein and B vitamins such as vitamins B3 and B5. It also contains selenium, zinc, and iron, which support numerous metabolic processes. The high protein content can contribute to stable energy levels and long-lasting satiety, while selenium and zinc can support normal hormone function.
- avocado: is rich in folic acid and a good source of monounsaturated fatty acids (MUFAs), which can regulate ovulation and the menstrual cycle and thus support fertility. Avocados also provide other nutrients such as vitamins A, C, E, iron, and various B vitamins.
- eggs: are rich in high-quality protein, contain all essential amino acids, and provide important micronutrients such as vitamin B12, iron, and choline. Choline, among other things, supports cell health and is important for the nervous system.
- mandarin: is particularly rich in vitamin C and contains smaller amounts of B vitamins (especially B1 and B9/folic acid), potassium, and secondary plant compounds such as flavonoids. It also provides antioxidants that can support the body during the follicular phase by protecting cell processes and reducing oxidative stress. Due to its high vitamin C content, it can also improve iron absorption from plant-based foods, which can be especially helpful during this phase of the menstrual cycle.
Fruity Chicken Wrap
This summery chicken wrap combines succulent chicken with mandarin orange, avocado, egg, fresh lettuce, and tomatoes for a light, balanced meal. The creamy yogurt sauce adds freshness, while sriracha and a touch of syrup add a sweet and spicy kick. Since no cooking is required, this wrap is perfect for hot days and as a quick meal during the follicular phase.
Ingredients:
For the Yogurt Sauce:
For the Wraps
Instructions:
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Place yogurt, optionally cream cheese, salt, pepper, and chives in a small bowl. Press the garlic through a garlic press and mix well. Season to taste with salt and pepper if necessary.
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Drain the mandarins.
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Cut the tomatoes, lettuce leaves, chicken breast and avocado into small pieces or slices, and slice the hard boiled eggs.
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Moisten a wrap* on both sides and microwave it for 30 seconds at 900 watts.
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Alternatively: You can also wrap the wraps* in aluminum foil and heat them in the oven instead, at 350 °F (180 °C), top / bottom heat, for about 12 minutes.
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Now assemble your chicken wrap* by first spreading a teaspoon of the yogurt sauce on it. Add the lettuce, tomatoes, chicken pieces, avocado, and egg slices. Season again with salt and pepper and distribute the mandarin orange segments on top. Finally, add a few more dollops of yogurt sauce and, if desired, hot sauce (sriracha) and (rice) syrup.
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Close the chicken wrap* (like a burrito, see video), serve and enjoy.
Nutritional Information
servings 2
- Amount per Serving
- Calories 845kcal
- % Täglicher Wert*
- Total Fat 38.4g60%
- Potassium 765.8mg22%
- Total Carbohydrate 77.9g26%
- Dietary Fiber 11.3g46%
- Sugars 20g
- Protein 40.35g81%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
*Advertisement (brand mention): If you wanna use the same wraps like me, you can find them at your local EDEKA supermarket.
