There comes a time, a dreaded time that everyone knows about, a time where you go to try on your favorite shirt or pair of pants, and it doesn’t fit the way it’s supposed to. It doesn’t look quite as awesome as you remember it looking. This is the moment, where even for people like me, who absolutely love food, you pause, reflect, and say, “Wow, I need to eat something healthier today.” This terrible moment of realized weight gain happens for me about twice per year, once after the holidays, and once after the long winter months when I try on my summer clothing. In this time of reflection I always put wraps of various kinds on my monthly menu plan, but my favorite wrap of all is the Crispy Buffalo Chicken Wrap. It’s quick, it’s easy, and just the tiniest spicy, without being overwhelming. While you can put any toppings you like on this wrap, I’ve included Cole’s and my personal favorites in this recipe.
Crispy Chicken Tenders Ingredients
½ cup Flour
1 lb Chicken Breasts
1 ½ cup Panko Bread Crumbs
1 tsp Seasoned Salt
½ tsp Pepper
½ tsp Garlic Powder
¾ cup Frank’s Buffalo Sauce
Chicken Wrap Ingredients
Crispy Chicken Tenders
6 Soft Shells
10 oz Baby Spinach Leaves
1 cup Shredded Cheddar Cheese
1 cup Shredded Monterey Jack Cheese
Ranch Dressing or Blue Cheese Dressing
1. Preheat the oven to 425 degrees, then pour the flour and seasonings into a plastic bag; shake until combined
2. Cut the chicken breasts into thin tender shaped strips. The strips should never be wider than an inch, or they will take too long to cook.
3. Place all of the chicken strips into the bag and shake until completely coated in flour.
4. Set up a dredging station, including one bowl with the panko bread crumbs, and one bowl with the eggs. Beat the eggs once they are cracked into the bowl.
5. Line a large pan with parchment paper, or if you prefer to use stoneware, get a large baking stone out. Dip the chicken tenders, one at a time, first in the egg mixture and then cover it in panko. Spread the strips out on the pan so they are not touching each other.
6. Bake the chicken strips for 20-25 minutes, or until they are golden and crispy.
7. While the chicken is baking, shred up the cheese so it is ready to use as soon as the chicken is done. Mix the two types of cheeses. (I always shred my own cheese. To read more about why I follow this technique, read my article about Shredded vs. Block Cheese.)
7. Pour the buffalo sauce into a large bowl. Once the chicken is cooked, carefully pull it off the pan and place into the bowl. Lightly shake the bowl until the chicken is fully coated in sauce.
8. Remove the parchment paper from the pan, then place each of the coated tenders back on the pan. Turn the oven to broil, and cook the chicken for another 2-3 minutes or until they have crisped back up.
Kitchen Tip: It is essential to remove the parchment paper before broiling. Parchment paper is only safe to use up to temperatures of 425 degrees. It could possibly burn if you stuck it in the oven on broiling mode.
9. Once the chicken is done, build the wrap in accordance to your own taste preferences. Cole and I like to use spinach, shredded cheddar cheese, shredded Monterey jack cheese, and ranch or blue cheese dressing (I prefer blue cheese dressing, but Cole insists that ranch is best.)
This recipe is light, healthy, and yet still delicious. If your body is craving something a little lighter, this can be a great meal to satisfy that need. A lot of healthy meals aren’t super filling, but this dish will fill the stomach without filling you with guilt. Enjoy!