Chicken and Bulgur Wrap with Sumac Yoghurt
A whole chicken breast and lemony bulgur packed into one wholewheat wrap with sumac yoghurt, tomato and cucumber cutting through it. A deliberately heavy lunch.
Ingredients
- 1 Whole wheat tortillas
- 250 g Chicken breast
- 60 g Bulgur
- 60 g Greek yogurt
- 1 tbsp Olive oil
- 1 tsp Sumac
- ½ Lemon
- ¼ tsp Salt
- 80 g Tomato (optional)
- 60 g Cucumber (optional)
- 10 g Parsley (optional)
Method
- Put the bulgur in a bowl, pour over boiling water to cover it by a finger, put a plate on top and leave it twelve minutes, until the grains have swollen and taken up nearly all the water. Drain off whatever is left.
- While the bulgur swells, butterfly the chicken breast and cut it into four broad pieces of roughly equal thickness, then rub them with half the sumac and the salt.
- Stir the rest of the sumac through the Greek yoghurt, then dice the tomato and cucumber small and chop the parsley.
- Fork the drained bulgur through with the juice of the lemon half and spread it out in the bowl so it stops steaming.
- Get the olive oil hot in a heavy pan and cook the chicken for ten minutes, turning the pieces two or three times, until they are browned on both faces and firm to press.
- While the chicken browns, lay the wholewheat tortilla flat in a second dry pan on a low heat for about a minute a side, so it will take a tight roll without splitting.
- Spread the sumac yoghurt over the warm tortilla, spoon the lemon bulgur down the centre, slice the chicken over it and finish with the tomato, cucumber and parsley before rolling it up as tightly as it will go.
- Cut it in half through the middle and eat it while the chicken is still hot; it is a heavy wrap and wants a plate under it.
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About Chicken and Bulgur Wrap with Sumac Yoghurt
Chicken and Bulgur Wrap with Sumac Yoghurt is a Middle Eastern lunch or dinner that comes together in about 20 minutes and serves 1. It fits anti-inflammatory eating.
Chicken and Bulgur Wrap with Sumac Yoghurt: frequently asked questions
How many calories are in Chicken and Bulgur Wrap with Sumac Yoghurt?
A serving has about 861 calories — 70.3g protein, 80.3g carbs, 29.7g fat, 15.1g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 70.3g of protein, roughly 33% of its calories.
Is Chicken and Bulgur Wrap with Sumac Yoghurt gluten-free?
As written, no — it contains Bulgur. You'd need a certified gluten-free swap for that ingredient to make it gluten-free.
Do I need every ingredient to make Chicken and Bulgur Wrap with Sumac Yoghurt?
The core ingredients are essential, but you can leave out tomato, cucumber, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Chicken and Bulgur Wrap with Sumac Yoghurt make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.