Craving a quick, healthy, and incredibly flavorful meal? Look no further! This Jerk Chicken Wrap recipe is your answer. It's bursting with the vibrant tastes of the Caribbean, perfect for a weeknight dinner or a casual lunch. Forget complicated takeout – this homemade version is surprisingly easy and lets you control the spice level to your liking. Get ready to experience a delicious dish that’s both satisfying and satisfyingly simple. This recipe is a fantastic example of easy recipes that don’t compromise on flavor.
Ingredients:
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For the Jerk Chicken:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tbsp olive oil
- 2 tbsp jerk seasoning (adjust to your spice preference)
- 1 tbsp soy sauce
- 1 tbsp lime juice
- ½ tsp ground allspice
- ½ tsp ground ginger
- ¼ tsp cayenne pepper (optional, for extra heat)
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For the Wraps:
- 4 large flour tortillas
- ½ cup shredded lettuce
- ½ cup shredded carrots
- ½ red onion, thinly sliced
- ½ cup mango salsa (recipe below)
- ¼ cup plain Greek yogurt (optional, for a creamy touch)
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For the Mango Salsa:
- 1 ripe mango, diced
- ½ red bell pepper, diced
- ¼ red onion, finely chopped
- 1 jalapeño, seeded and minced (optional)
- 2 tbsp lime juice
- ½ tsp salt
Instructions:
Preparing the Jerk Chicken:
- In a medium bowl, combine the cubed chicken, olive oil, jerk seasoning, soy sauce, lime juice, allspice, ginger, and cayenne pepper (if using). Mix well, ensuring the chicken is evenly coated.
- Marinate the chicken for at least 30 minutes, or up to 2 hours in the refrigerator for maximum flavor. This is a key step for achieving that authentic jerk chicken taste.
- Heat a large skillet over medium-high heat. Add the marinated chicken and cook, stirring occasionally, until cooked through and slightly charred, about 8-10 minutes.
Assembling the Wraps:
- Warm the tortillas according to package directions (microwave, skillet, or dry pan).
- Spread a thin layer of Greek yogurt (optional) on each tortilla.
- Add the cooked jerk chicken, lettuce, carrots, red onion, and mango salsa to each tortilla.
- Wrap tightly and enjoy!
Mango Salsa: A Burst of Tropical Flavor
Combine all mango salsa ingredients in a small bowl and mix gently. Let it sit for at least 15 minutes to allow the flavors to meld. This simple salsa adds a refreshing sweetness and a delightful textural contrast to the spicy jerk chicken.
Tips for the Best Jerk Chicken Wraps:
- Spice Level: Adjust the amount of jerk seasoning and cayenne pepper to suit your spice tolerance. Start with less and add more if desired.
- Marinating Time: Marinating the chicken for longer will result in more flavorful and tender meat.
- Tortilla Choices: Feel free to experiment with different types of tortillas, such as whole wheat or spinach tortillas, for added nutrition and flavor.
- Add-ins: Get creative with your fillings! Consider adding other vegetables like bell peppers, corn, or avocado. A dollop of sour cream or guacamole is also a delicious addition.
Nutritional Information (per wrap, approximate):
This nutritional information is an estimate and will vary based on specific ingredients used.
- Calories: Approximately 400-450
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 40-50g
This Jerk Chicken Wrap recipe is a perfect example of delicious dishes that are quick to prepare and healthy too. It's a versatile recipe that easily adapts to different dietary needs and preferences. Perfect for quick dinner ideas, these wraps are a fantastic addition to your weekly meal plan. Try it out and let us know what you think!