Crispy Chicken Wrap

• 150 g raw Chicken breast (5.3 oz raw)
• 8 g All-purpose flour (1 tbsp)
• 30 g (1 egg white) Egg white (1 large egg white)
• 20 g Cornflakes (0.7 oz)
• 1 g Paprika (½ tsp)
• 0.8 g Salt (⅛ tsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 35 g Nonfat Greek yogurt (2½ tbsp)
• 0.5 g Garlic powder (⅛ tsp)
• 4 g Lemon juice (¾ tsp)
• 62 g (1 large tortilla) Flour tortilla
• 40 g raw Romaine lettuce (1.4 oz raw)
• 40 g raw Tomato (1.4 oz raw)
• 15 g Reduced-fat cheddar, grated (0.5 oz)

You'll need: Air fryer (or oven and baking sheet), 2 shallow bowls, Plastic bag or rolling pin, Small bowl, Cutting board and knife.

Method

1. Crumb the chicken strips

   Heat the air fryer to 200°C (400°F). Slice the chicken into strips about 1.5 cm (½ inch) thick. Then scrub the board, knife and your hands with soap before you touch anything else. Crush the cornflakes in the bag and mix with the paprika and salt. Coat the strips in the flour, dip them in the egg white and press them into the cornflakes.

   Leave the cornflakes slightly chunky. Big crumbs give the loudest crunch.

2. Air-fry the strips

   Spray the strips with the oil and air-fry for 9–11 minutes, flipping halfway, until golden and crisp and 74°C (165°F) in the middle. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   Space the strips apart so the hot air reaches every side.

3. Stir the garlic yogurt sauce

   Stir the yogurt, garlic powder and lemon juice together in the small bowl. Shred the romaine and slice the tomato.

   Taste it. A little more lemon makes it sharper against the crisp chicken.

4. Fill and roll

   Warm the tortilla for 10 seconds in a dry pan or the microwave. Spread the sauce down the middle, then add the romaine, tomato, hot chicken strips and cheddar. Fold in the ends and roll it up tightly.

   Roll it seam-side down and slice on the diagonal, so it holds together.

Swaps

• Cornflakes → Panko breadcrumbsA lighter, airier crunch, about 10 kcal fewer.
• Flour tortilla → Whole-wheat tortillaMore fiber and a nuttier taste, about the same calories.