Blackened Chicken Wrap — Ethan

Name: Blackened Chicken Wrap — Ethan
Cuisine: American
Ingredients: Salt the protein; Mix blackening spice; Chicken breast (1 per serving), butterflied or thinned out; 9 g neutral cooking oil, per breast.; Kosher salt; 15 g (1 tbsp) of smoked paprika; 3 g (~1/2 tsp) cayenne pepper; 2 g (~1/2 tsp) thyme; 5 g(1 tsp) onions powder; 100 g (1/2 cup) nonfat Greek yogurt; 100 g (1/2 cup) low-fat sour cream; Juice from 1/4 of a lemon; A big spoonful of dried dill, maybe 15 g (1 tbsp), or to preference; Fresh cracked blacked pepper and kosher salt, to taste; Wrap Components, to preference; Lettuce, chopped; Tomato, sliced; Onion, sliced; Over rice

14 steps

Whether you’re making chicken, shrimp, fish, a wrap, or tacos, here’s the basic process to creating a blackened protein dish: Blackened Seasoning Blueprint Salt the protein Mix blackening spice Sprinkle spice mix liberally over both sides Add fat to the pan over medium-high heat Sear

Updated at: Thu, 17 Aug 2023 03:48:15 GMT

Ingredients

0 servings

per serving, butterflied or thinned out

9gcooking oil

neutral, per breast

kosher salt

15gsmoked paprika

3gcayenne pepper

2gthyme

5gonions powder

100gnonfat Greek yogurt

100glow-fat sour cream

0.25juice from lemon

15gdried dill

or to preference

kosher salt

to taste

Wrap Components

to preference

Instructions

Step 1

Sprinkle spice mix liberally over both sides

Step 2

Add fat to the pan over medium-high heat

Step 3

Sear on both sides until deeply blackened, but not actually burnt

Step 4

Serve in whatever way you want

Step 5

Prep the chicken First, thin out the breast with a knife so it cooks more evenly and quickly.

Step 6

Once thinned out, add a sprinkle of salt to both sides (optionally you can let this rest in the fridge overnight to dry brine)

Step 7

Once ready to blacken, liberally sprinkle the spice mix over both sides. Don’t hold back here — you want full coverage.

Step 8

Cook the chicken Set a frying pan over medium-high heat with 6 grams of oil. If you have a surface thermometer, the ideal pan temp is about 385 F (196 C) when you drop in the chicken.

Step 9

The goal is to blacken this spice mix onto the chicken into a crust. Sear until you are right on the edge of the crust being burnt, but it’s actually not. It should be very dark.

Step 10

When flipping the chicken over, add 3 more grams of oil to help the sear.

Step 11

Pull the chicken breast off when it hits 155 F so it doesn’t dry out. Let it rest before slicing up to maintain moisture, during which you can mix the sauce.

Step 12

Make the sauce Mix together all Yogurt Sauce components in a bowl. Thin the sauce out with a splash of water until your desired consistency is reached.

Step 13

Assemble & serve Slice your chicken. Add to a tortilla or wrap of choice with a spoonful of the sauce, pickled onions, lettuce, and tomatoes. Enjoy.

Step 14

And of course, you can use any type of lean protein.