Description
A quick, 15-minute lunch featuring pan-seared chicken breast glazed in sweet and savory teriyaki sauce, wrapped with crunchy cabbage, carrots, and green onions in a warm flour tortilla.
Ingredients
- Boneless, skinless chicken breasts
- Teriyaki sauce (low-sodium recommended)
- Vegetable oil or canola oil
- Large flour tortillas (10-inch)
- Green cabbage, shredded
- Carrots, julienned or shredded
- Green onions, sliced thinly
- Toasted sesame seeds
- Salt and pepper
Instructions
- Pat chicken breasts dry with paper towels and slice into thin strips. Season lightly with salt and pepper.
- Heat a large skillet over medium-high heat and add vegetable oil until it shimmers.
- Cook chicken in a single layer for 3-4 minutes per side until golden brown and cooked through (internal temp 165°F). Remove from pan.
- In the same pan, pour in teriyaki sauce and let it bubble and reduce for 2-3 minutes until slightly thickened.
- Return chicken to the pan and toss to coat evenly in the glaze. Remove from heat.
- Shred cabbage and carrots, and slice green onions while the chicken cooks.
- Warm tortillas in the microwave for 10-15 seconds or in a dry pan for 30 seconds to make them pliable.
- Lay a tortilla flat and spread a layer of shredded cabbage and carrots down the center.
- Top with the glazed chicken, then sprinkle with green onions and sesame seeds.
- Fold the sides of the tortilla over the filling and roll tightly from the bottom up. Slice in half diagonally.
Notes
Pat chicken dry before cooking to ensure a good sear. Reduce sauce in the same pan used for chicken to incorporate fond for extra flavor. Warm tortillas before wrapping to prevent tearing. For a gluten-free option, use corn or gluten-free tortillas and tamari instead of standard teriyaki sauce.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Cuisine: Asian Fusion
Nutrition
- Serving Size: 1 wrap
- Calories: 475
- Sugar: 18
- Sodium: 680
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 4
- Protein: 30
Keywords: teriyaki chicken wrap, quick lunch, meal prep, healthy wrap, chicken breast recipe, easy dinner, high protein lunch