Buffalo Chicken Wraps

My husband and I often get strong cravings for hot wings. I’m pretty sure it’s more about the hot sauce than the chicken; that spicy tang of a good Louisiana style sauce makes our mouths water instantly upon mention. Although, if the chicken is deep-fried and resembles fried chicken in anyway it’s basically like heaven for me. But that’s where the problem lies I suppose: it can’t be good for our hearts (or our figures) to eat deep-fried chicken wings every week, no matter how much we’d like to. The solution to this seems simple enough – pour hot sauce onto chicken breasts and bake. But it’s not as good. Something’s missing, even if you drown the chicken chunks in ranch or blue cheese dressing with each bite.

So here’s a healthy way to get some tasty buffalo chicken in your belly. And there’s a bonus as well: you can add avocado to your wrap if you’re as obsessed with avocado as we are; Double-tastiness, oh my! What makes this chicken better than simply baking chicken breast with hot sauce or pan-frying chicken then covering with hot sauce? It’s the thin slices that cook up quickly with minimal oil (keeping them very tender), the addition of a few extra spices for additional flavour, and a final hit of honey at the end, to caramelize the chicken strips and impart a slight sweetness. Oh, and then wrapping the chicken up in a tortilla with veggies of your choosing, ranch dressing (or blue cheese if that’s your preference) and more hot sauce makes these spicy chicken strips all the more appetizing. What would you add to your wrap?

Buffalo Chicken Wraps

1 1/2 lbs chicken breast, cut into strips
1/4 cup hot sauce (such as Frank’s Hot Sauce), plus more to serve
1 Tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp chili flakes
1/4 tsp pepper
1 1/2 tsp honey

4 whole wheat wraps
ranch or blue cheese dressing
1 avocado, peeled, pitted & sliced
1/2 small red onion, sliced
1 tomato, sliced
4 leaves romaine lettuce

Place the chicken strips in a bowl and mix together with the hot sauce, olive oil, paprika, garlic powder, chili flakes, and pepper. Allow to sit for about 15-30 minutes – you can use this time to prepare the remaining ingredients for the wraps.

Heat a heavy pan over medium-high heat (I use a cast iron one, as this provides the most even heat and is non-stick). Place the chicken in the pan in one even layer (if you can), saute for about 10-15 minutes, turning occasionally. (Alternately, you can do this in smaller batches, which will give you a bit more of a “crust” on the chicken, as it won’t be steaming in the juices as much) When the chicken is nearly cooked through, add the honey to the pan, tossing to coat all the chicken strips (if you cooked the chicken in batches, remember to add it all to the pan for this step). Saute for an additional 3 minutes, until the chicken begins to caramelize. Add a few more dashes of the hot sauce to the pan and toss the chicken in the sauce. Remove the pan from the heat.

To serve: Heat your wraps in the microwave or oven. Top with ranch dressing, the chicken strips, and any other toppings you like. Top with additional hot sauce if you want it really saucy. Wrap up and devour.

Serves 4.


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