How easy are we talking here?
Friend. Buddy. Pal. This is so easy it’s barely a recipe, for my sins. We’re talking frozen chicken pieces, a pre-made spice blend, and less than ten ingredients from start to finish. You can make it for one, you can make it for twelve — the difficulty does not increase.
It is, you might say, easy like Sunday morning.
My schedule, of late, has kind of blown up. Isla and I run 2-3 times a week after work, we do Hotpod Yoga once a week, and I do Zumba on a Monday — because shaking it to Bailando is my kind of workout, even if Isla is horrified by the concept. Between all of that, our pressing social engagements (pffffft), and the fact that I would happily sleep for 10 hours if my brain would stop singing Bailando for 20 goddamn seconds,* sometimes you just want an easy dinner.
This is the epitome of an easy dinner. You can also customise it depending on what you have in the house, or switch it up for your own dietary needs! If you want to do this with pork or beef you absolutely can, and it can easily be made vegan by switching the chicken for seitan or tofu, and using non-dairy yoghurt for the sauce. You’ve got a gluten-free wrap lying about? Coeliacs, this is for you.
Let’s Cajun it up.**
Easy Cajun Chicken Wraps with Cucumber Yoghurt (Vegan & Gluten-free options)
Preparation time: 5 minutes
Cooking time: 20 minutes
Small frying pan; small bowl; grater (small or otherwise); a couple of paper towels; wooden spoon; chopping board and a sharp knife (if you’re not a little scared of your knife block, I feel like your knives aren’t sharp enough).
- 150g frozen diced chicken breast (reduce cooking time for fresh)
- 1 small red onion
- 1 tsp Cajun seasoning (I use Schwartz)
- 1 tsp vegetable oil
- 2 tbsp 0% fat Greek yoghurt
- 1/4 cucumber
- 1 clove garlic
- 1 wrap (I use WW white wraps, but you do you)
- Salt & pepper
- Get your pan on a medium-high heat and add the oil. Halve and peel your onion, then finely slice it into half-moons. Add to the oil and cook for five minutes, stirring occasionally, before adding the chicken and Cajun spice. You will need to cook this for 15-20 minutes to ensure it’s completely cooked through, so just keep an eye on it and stir occasionally – you can add a little water if it looks like it’s going to stick.
- In the meantime, get on with your yoghurt sauce. Over a couple of layers of kitchen towel, coarsely grate the cucumber, then squeeze out as much of the moisture as possible over the sink. Add to a small bowl with your yoghurt along with a good pinch each of salt & pepper. Finely dice your garlic, or grate it on the fine side of a grater, and add to the yoghurt as well, then stir to combine. Set aside.
- Once the chicken is cooked through, heat your wrap for 10 seconds in the microwave to make it easier to wrap everything up. Add the chicken, onions, and cucumber yoghurt to your wrap and then make a foolish attempt to wrap it up and eat it without getting juice down your chin. FINI.
I will eventually wean myself off chicken again, since I cling to it like a toddler to a dummy, but for now it’s a good source of lean protein.
If I say “that’s a wrap”, will someone be dispatched to end me?
*Actually it’s some of the horribly upbeat music from the Couch to 5k podcast at the moment. It’s not even a good one. But apparently I’ve got both feet on the ground and, incidentally, my head is spinning round and round. I feel like that’s a medical condition. Also I’m 99.9% sure I’m getting the lyrics wrong.
**On re-reading this I realised that “let’s wrap it up” would have been funnier, but I feel that one wrap-based pun per wrap-based recipe is a fair ratio.
***Gluten-free/vegan options: sub tofu or seitan for the chicken for vegans, and use a dairy-free plain yoghurt (such as Alpro unsweetened) for the sauce. Gluten-free friends, obviously use a GF wrap of your choice, but make sure your seasoning is GF-friendly too.