Description
Culinary magic comes alive with these chicken crepe wraps, blending French elegance and hearty comfort. Delicate crepes embrace tender chicken, creating a perfect midday meal that satisfies both hunger and taste buds.
Ingredients
Scale
Crepe Base:
- 1 cup whole wheat flour
- 3 large eggs
- 1 1/4 cups almond milk (or any non-dairy milk)
- 1 tablespoon ground flaxseed
- 1 tablespoon coconut oil (melted)
- 1/4 teaspoon salt
Protein and Vegetables:
- 1 cup cooked chicken breast (shredded)
- 2 cups mixed salad greens
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup sliced cucumber
- 1/4 cup sliced bell peppers
- 2 tablespoons diced red onion
Dressing:
- 2 tablespoons balsamic vinaigrette or dressing of your choice
Instructions
- Whisk whole wheat flour, ground flaxseed, and salt together in a spacious mixing vessel, ensuring uniform incorporation of dry ingredients.
- Create a separate mixture by blending almond milk, eggs, and melted coconut oil until achieving a silky, homogeneous liquid consistency.
- Gradually integrate wet components into dry ingredients, whisking continuously to produce a smooth, lump-free batter. Allow mixture to rest for approximately 10 minutes to enhance texture.
- Prepare a non-stick skillet by warming over medium heat and lightly coating with coconut oil or cooking spray to prevent adhesion.
- Carefully dispense batter into pan’s center, immediately rotating and tilting to distribute evenly, creating a delicate, thin circular layer.
- Monitor crepe’s cooking process, observing edge browning and surface solidification. Once edges appear golden, delicately slide a spatula underneath and execute a precise flip.
- Continue cooking opposite side until achieving a light golden hue. Transfer completed crepe to a plate, covering with a clean kitchen towel to maintain warmth.
- Assemble the filling by combining salad greens, shredded chicken, cherry tomatoes, cucumber, bell peppers, and red onion in a comprehensive mixing bowl.
- Drizzle balsamic vinaigrette over the vegetable and protein mixture, gently tossing to ensure thorough flavor distribution.
- Unfold a warm crepe and generously layer the prepared salad mixture across its surface, carefully rolling or folding to encase the filling completely.
- Plate the crepes, presenting them as a nutritious and sophisticated lunch option.
Notes
- Crepe Batter Perfection: Let the batter rest to allow flour to absorb liquid, creating smoother, more tender crepes with less risk of tearing.
- Swirl Technique Mastery: Use a quick, circular motion when pouring batter to create thin, even crepes that cook uniformly without thick edges.
- Temperature Control: Keep heat at medium to prevent burning and ensure golden-brown crepes with delicate, lacy edges.
- Versatile Filling Options: Swap chicken with tofu, chickpeas, or beans for vegetarian protein alternatives that maintain the recipe’s nutritional balance.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Sautéing
- Cuisine: French
Nutrition
- Serving Size: 4
- Calories: 360
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 14 g
- Saturated Fat: 5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 180 mg