Mediterranean Greek Chicken Wrap with Spicy Feta Sauce

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Mediterranean Greek Chicken Wrap with Spicy Feta Sauce

Ingredients:

For the Chicken Marinade:

  • 500g (1 lb) boneless chicken breast or thighs, cut into strips

    • Provides a tender and juicy base for the wrap.

  • 3 tbsp olive oil

    • Helps tenderize the chicken and adds a rich flavor.

  • 2 tbsp lemon juice

    • Adds brightness and helps to tenderize the chicken.

  • 2 cloves garlic, minced

    • Adds savory depth to the marinade.

  • 1 tsp dried oregano

    • A key herb in Mediterranean cuisine for that signature flavor.

  • 1 tsp ground cumin

    • Adds warmth and a subtle earthy taste.

  • Salt and pepper to taste

    • Season to enhance the flavors.

For the Spicy Feta Sauce:

  • 1 cup feta cheese, crumbled

    • Provides a creamy and tangy base for the sauce.

  • 1/4 cup Greek yogurt

    • Adds creaminess and tang to balance the feta.

  • 1-2 tbsp olive oil

    • Helps create a smooth and rich texture for the sauce.

  • 1 tbsp lemon juice

    • Enhances the freshness of the sauce.

  • 1 tsp chili flakes (adjust for heat preference)

    • Adds a spicy kick to the sauce.

  • 2 tbsp fresh dill, chopped

    • Adds freshness and complements the Mediterranean flavors.

  • 1/2 tsp garlic powder

    • Enhances the savory profile of the sauce.

For the Wrap:

  • 4 large pita or flatbreads

    • To wrap up the flavorful ingredients.

  • Fresh vegetables (optional):

    • Cucumber slices

    • Tomato slices

    • Red onion slices

    • Lettuce leaves

    • These vegetables add crunch, freshness, and color to the wrap.

  • Lemon wedges for garnish and extra freshness.

Instructions:

1. Prepare the Chicken Marinade:

  • In a bowl, combine the olive oil, lemon juice, minced garlic, oregano, cumin, salt, and pepper.

  • Add the chicken strips and mix well to coat evenly. Cover and refrigerate for at least 30 minutes to 1 hour to allow the flavors to marinate.

2. Make the Spicy Feta Sauce:

  • In a bowl, combine the crumbled feta cheese, Greek yogurt, olive oil, lemon juice, chili flakes, fresh dill, and garlic powder.

  • Mix until smooth and creamy. If the sauce is too thick, add a little more olive oil to reach the desired consistency.

  • Taste and adjust the salt, pepper, or chili flakes to your liking.

3. Cook the Chicken:

  • Heat a grill pan or skillet over medium-high heat. Once hot, add the marinated chicken strips and cook for about 6-8 minutes, or until fully cooked and browned on the outside. Stir occasionally for even cooking.

  • Remove the chicken from the heat and set aside.

4. Assemble the Wrap:

  • Warm the pita or flatbreads slightly in a pan or microwave.

  • Spread a generous amount of the spicy feta sauce in the center of each wrap.

  • Add a handful of cooked chicken strips, and top with fresh vegetables like cucumber, tomato, red onion, and lettuce.

  • Garnish with a squeeze of lemon juice and a sprinkle of fresh dill.

5. Roll and Serve:

  • Carefully roll the wrap, folding in the sides as you go to keep the filling intact.

  • Serve immediately with extra lemon wedges on the side for added zest.

Benefits:

  • High in Protein: The chicken provides lean protein, making this wrap a satisfying and filling meal.

  • Packed with Flavor: The combination of the tangy feta sauce and fresh Mediterranean vegetables adds a burst of flavor.

  • Healthy Fats: Olive oil and Greek yogurt contribute heart-healthy fats.

  • Customizable: You can adjust the heat in the spicy feta sauce by adding more or fewer chili flakes to suit your preferences.

Nutritional Info (Approximate per wrap, based on 4 servings):

  • Calories: 400-450 kcal

  • Carbohydrates: 30-35 g

  • Protein: 35-40 g

  • Fat: 20-25 g

  • Fiber: 4-5 g

  • Sodium: 700-800 mg

Tips:

  • Make-Ahead: You can prepare the chicken marinade and feta sauce ahead of time for an easier assembly when you’re ready to cook.

  • Grilled Vegetables: If you want to add extra flavor, try grilling the vegetables (such as the tomatoes or onions) for a smoky taste.

  • Add More Spice: For an extra kick, you can add a drizzle of hot sauce or more chili flakes to the wrap.

  • Leftovers: This wrap makes a great lunch for the next day. Just store the chicken, sauce, and veggies separately to prevent the wrap from getting soggy.

Frequently Asked Questions (Q/A):

Q1: Can I use chicken thighs instead of breasts?
A1: Yes! Chicken thighs are juicier and more flavorful, so they make an excellent substitute for chicken breasts in this recipe.

Q2: Can I make this vegetarian?
A2: Yes, you can replace the chicken with grilled vegetables like zucchini, bell peppers, or eggplant for a delicious vegetarian version.

Q3: Can I freeze the chicken for later use?
A3: Yes, you can freeze the marinated chicken strips for up to 3 months. Just thaw and cook when ready.

Q4: Can I prepare the sauce ahead of time?
A4: Absolutely! The spicy feta sauce can be made a day ahead and stored in the fridge. Just give it a stir before using.

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