Cottage Cheese Flatbread Chicken Wrap

• 150 g Low-fat cottage cheese (5.3 oz)
• 50 g (1 large egg) Egg
• 20 g All-purpose flour (2½ tbsp)
• 1 g Garlic powder (⅓ tsp)
• 0.8 g Salt (⅛ tsp)
• 110 g Cooked chicken breast, shredded or sliced (3.9 oz)
• 35 g Nonfat Greek yogurt (2½ tbsp)
• 5 g Hot sauce (0.2 oz)
• 40 g raw Romaine lettuce, shredded (1.4 oz raw)
• 60 g raw Tomato, sliced (2.1 oz raw)
• 50 g raw Cucumber, sliced (1.8 oz raw)

You'll need: Baking sheet, Parchment paper, Blender or bowl and whisk, Spatula, Small bowl.

Method

1. Blend the flatbread batter

   Heat the oven to 200°C (400°F) and line the baking sheet with parchment paper. Blend the cottage cheese, egg, flour, garlic powder and half the salt for 20 seconds until smooth, or whisk hard in a bowl. Pour the batter onto the parchment and spread it into a thin rectangle about 25 x 20 cm (10 x 8 inches).

   Spread the batter thin and even. Thick patches stay damp and tear when you fold.

2. Bake the flatbread

   Bake for 12–14 minutes, until the top is set and the edges are golden, with no wet patches and no runny egg. Let it rest on the tray for a few minutes so it firms up.

   Peel it off the parchment while it's still warm. It pulls away more easily.

3. Dress the chicken

   While the flatbread rests, stir the chicken with the yogurt, hot sauce and the last pinch of salt in the small bowl.

   Yogurt gives the cooked chicken a creamy dressing without mayonnaise.

4. Fill and roll

   Lay the flatbread on a board. Pile the romaine, tomato, cucumber and the dressed chicken down the middle, fold in the sides and roll it up tightly. Cut in half.

   Roll tightly, wrap in parchment and cut through it. The wrap holds together.

Swaps

• Cooked chicken breast, shredded or sliced → Canned tuna, drained (100 g)Cheaper and no cooking needed, with about 20 kcal fewer.
• Hot sauce → Dijon mustard (1 tsp)A milder, tangy dressing.