The Mango Salsa Jerk Hen Wrap is a contemporary, filling meal that’s good for lunch or dinner. The rooster is cooked with daring seasoning, then smothered in a brilliant fruit salsa for distinction. This recipe comes collectively rapidly and simply for a satisfying meal any time of day.
Estimated studying time: 4 minutes
Key Takeaways
- The Mango Salsa Jerk Hen Wrap is a fast and filling meal, excellent for lunch or dinner.
- This wrap contains daring seasoning, rooster, and a contemporary fruit salsa for a flavorful distinction.
- You’ll be able to alter portion sizes to satisfy completely different wants and substitute substances for selection.
- Retailer elements individually to take care of freshness, and heat the wraps earlier than assembling to forestall tearing.
- The recipe presents versatile serving choices and could be made forward, making it nice for busy schedules.
Mango Salsa Jerk Hen Wrap
Mango salsa jerk rooster wrap that includes seasoned rooster and contemporary salsa, a straightforward lunch or dinner possibility.
Dietary data
This wrap offers protein from the rooster and fiber from the fruit and greens. It presents a stability of carbs and wholesome fat when served in a wrap. Portion dimension could be adjusted to suit completely different wants.
PMc says:
We like this recipe as a result of it feels mild however nonetheless filling. A useful tip is to prep the salsa whereas the rooster cooks to avoid wasting time. Reducing the rooster into skinny strips helps it prepare dinner quicker and likewise makes the wraps simpler to eat.
Storage & Reheating
- Fridge: Retailer elements individually for as much as 3 days.
- Freezer: Freeze cooked jerk rooster (with out salsa) for as much as 1 month.
- Reheat: Heat rooster in a skillet earlier than assembling wraps.
Cooking Suggestions and Substitutions
- Use bone-in thighs for deeper taste, then shred earlier than wrapping.
- Cook dinner rooster over medium warmth to keep away from burning the seasoning.
- You should utilize leftover grilled or baked rooster if most popular.
- Cook dinner the rooster first, so it has time to relaxation earlier than slicing. This retains it juicy and simpler to wrap. (Make the salsa whereas the rooster is cooking to avoid wasting time.)
- You’ll be able to substitute rooster thighs, shrimp, tofu, or tempeh for a lighter model.
- Chill the salsa for at the least 10 minutes earlier than serving for the perfect taste.
- Add a drizzle of honey for a sweeter jerk glaze
- Heat the wraps earlier than assembling, so that they fold with out tearing and maintain the whole lot in place.
- Swap wraps for lettuce cups for a lighter possibility.
- Leftovers work nicely for next-day meals.
- Swap mango for pineapple or peach for the same sweetness.
- Strive spinach or complete wheat tortillas for further fiber.
Why you’ll ❤️ this recipe.
🌯Daring seasoning with contemporary distinction
🥪Simple to assemble
🥭Good use of contemporary fruit
🍳Works for lunch or dinner
🔄️Versatile serving choices
Mango Salsa Jerk Hen Wrap FAQ
Sure, the rooster could be cooked forward and saved till prepared to make use of.
No. Salsa is greatest added proper earlier than serving to maintain the feel contemporary.
Leftovers retailer nicely when stored separate and assembled later.
Mango Salsa Jerk Hen Wrap Conclusion
Mango Salsa Jerk Hen Wrap is an easy meal that matches busy schedules. The steps are clear and repeatable. It’s a good possibility for fast meals with out further prep.
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For the Jerk Hen:
- 1 pound rooster breast or thighs, sliced, 450 g
- 1 tablespoon vegetable oil
- 2 tablespoons jerk seasoning store-bought or do-it-yourself
- 1 tablespoon lime juice
- Salt to style
For the Mango Tomato Salsa:
For the Wraps:
- 4 massive flour tortillas or wraps
- 1 cup lettuce or blended greens, shredded
- 2 tablespoons mayonnaise or plain yogurt, non-compulsory for base
Marinate the Hen
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In a bowl, mix rooster, jerk seasoning, lime juice, and a pinch of salt. Toss nicely and let marinate for at the least quarter-hour (or as much as 1 hour for deeper taste).
1 pound rooster breast, 2 tablespoons jerk seasoning, 1 tablespoon lime juice, Salt to style
Cook dinner the Hen
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Warmth oil in a skillet over medium-high warmth. Add the marinated rooster and prepare dinner for 8–10 minutes, stirring sometimes, till browned and cooked by. Put aside to relaxation.
1 tablespoon vegetable oil
Put together the Mango Tomato Salsa
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In a small bowl, mix diced mango, tomato, purple onion, chili (if utilizing), lime juice, cilantro, salt, and pepper. Combine gently and chill till able to serve.
1 medium mango, 1 medium tomato, ¼ medium purple onion, 1 small jalapeño, 1 tablespoon lime juice, 1 tablespoon contemporary cilantro, Salt and pepper to style
Assemble the Wraps
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Heat tortillas barely. Unfold a skinny layer of mayonnaise or yogurt, add lettuce, then spoon over jerk rooster and high with the contemporary mango tomato salsa.
4 massive flour tortillas, 2 tablespoons mayonnaise, 1 cup lettuce
Energy: 283kcal | Carbohydrates: 29g | Protein: 28g | Fats: 6g | Saturated Fats: 2g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 2g | Trans Fats: 0.01g | Ldl cholesterol: 73mg | Sodium: 478mg | Potassium: 752mg | Fiber: 4g | Sugar: 11g | Vitamin A: 2175IU | Vitamin C: 32mg | Calcium: 78mg | Iron: 2mg
