Teriyaki Chicken Wraps Quick and Tasty Meal Idea

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For these tasty wraps, you will need the following main ingredients: - 2 boneless, skinless chicken breasts - 1/4 cup teriyaki sauce - 1 tablespoon sesame oil - 1 cup bell peppers (a mix of red, yellow, and green), thinly sliced - 1/2 cup carrots, julienned - 1/4 cup red cabbage, finely shredded - 4 large whole wheat tortillas - 1/4 cup fresh cilantro, chopped - 1/4 cup green onions, chopped These ingredients combine to create a flavorful meal that pleases everyone. You can customize your wraps with these optional ingredients: - Sriracha or chili flakes for extra heat - Avocado slices for creaminess - Cucumber ribbons for freshness - Spinach leaves for added crunch If you need substitutes, you can use chicken thighs instead of breasts. Try tamari sauce if you prefer a gluten-free option. Each wrap packs a punch with nutrition. Here's a quick look: - Calories: About 300 per wrap - Protein: 25 grams from chicken - Carbs: 30 grams from tortillas and veggies - Fats: 10 grams mainly from sesame oil Teriyaki chicken wraps are a balanced meal option. Enjoy them for lunch or dinner! {{ingredient_image_2}} First, take two boneless, skinless chicken breasts. Place them in a bowl. Pour in 1/4 cup of teriyaki sauce. Mix well to coat the chicken fully. Cover the bowl and let it sit for at least 30 minutes at room temperature. For a better taste, refrigerate it for up to one hour. This helps the chicken absorb the flavor. Next, heat 1 tablespoon of sesame oil in a non-stick skillet over medium heat. Once hot, add the marinated chicken breasts. Cook each side for about 6 to 7 minutes. Check that the chicken reaches an internal temperature of 165°F (75°C). It should have a nice glaze from the teriyaki sauce. After cooking, remove the chicken from the skillet. Let it rest for a few minutes. This helps keep it juicy. Slice the chicken into thin strips for easy layering. In the same skillet, add 1 cup of thinly sliced bell peppers and 1/2 cup of julienned carrots. Stir-fry for 3 to 4 minutes. You want them soft but still crunchy. Now, grab 4 large whole wheat tortillas. Lay each tortilla flat on a clean surface. Start by layering the sliced chicken strips on each tortilla. Next, add the stir-fried vegetables and 1/4 cup of finely shredded red cabbage. Top with 1/4 cup of chopped cilantro and 1/4 cup of chopped green onions. If you like heat, drizzle some Sriracha or sprinkle chili flakes on top. To wrap, start at one end of the tortilla. Roll it tightly while tucking in the sides toward the center. This keeps the filling inside. Slice each wrap in half diagonally for a nice look and easier eating. Serve the wraps warm, or wrap them in foil for a quick lunch! To cook chicken just right, start with marinating. Use teriyaki sauce for flavor. Let the chicken sit for at least 30 minutes. If possible, refrigerate it for an hour. This helps the meat soak up the taste. When cooking, use medium heat. Sauté each side for 6-7 minutes until the chicken reaches 165°F. Always let the chicken rest before slicing. This keeps it juicy. For the best veggies, heat sesame oil in your pan. Add the bell peppers and carrots. Cook them for about 3-4 minutes. You want them soft yet still crunchy. Stir often to keep them from burning. The colors should be bright. This makes your wraps look tasty and fresh. How you serve your wraps matters. Place them on a wooden platter for a rustic look. Garnish with extra cilantro and lime wedges. This adds color and freshness. Cut the wraps in half diagonally for easy eating. This also shows off the colorful filling inside. These small details make your meal more appealing. Enjoy sharing these wraps with friends and family! Pro Tips Marinating Time: For the best flavor, marinate the chicken for at least 1 hour in the refrigerator; this allows the teriyaki sauce to penetrate deeply. Vegetable Crunch: Stir-fry the vegetables just until they are tender-crisp to maintain their vibrant color and crunchiness in the wraps. Tortilla Warmth: Warm the tortillas in a dry skillet for a few seconds on each side before wrapping; this makes them more pliable and easier to roll. Presentation: Serve the wraps cut diagonally on a wooden platter, garnished with lime wedges and extra cilantro for an appealing presentation. {{image_4}} You can easily make a vegetarian version of teriyaki wraps. Start by replacing chicken with tofu or tempeh. - Ingredients: - 1 block of firm tofu or tempeh - 1/4 cup teriyaki sauce - Use the same vegetables as in the chicken wrap. To prepare, press the tofu to remove extra water. Cut it into strips and marinate it in teriyaki sauce for 30 minutes. After marinating, sauté it until golden brown. Follow the same steps to assemble your wrap. While teriyaki sauce is a favorite, you can mix it up! Here are some tasty options: - Soy Sauce: A classic flavor that works well. - Hoisin Sauce: Adds a sweet and thick touch. - Peanut Sauce: Gives a rich, nutty flavor. Feel free to experiment. Each sauce can change the whole taste of your wrap! You can add fun fillings to make your wraps even better. Here are some ideas: - Avocado: Creamy and rich, it balances the flavors. - Cucumber: Adds crunch and freshness. - Mango: Sweetness pairs nicely with teriyaki. Mix and match these fillings to create your perfect wrap. Enjoy the fun of making a meal just the way you like it! To store your leftover teriyaki chicken wraps, let them cool first. Place each wrap in a single layer in an airtight container. Use parchment paper between layers if stacking. This keeps them fresh and prevents sogginess. Store in the fridge for up to three days. To reheat, unwrap the wrap from any foil or plastic. Place it in a microwave-safe dish. Heat for about one to two minutes, or until warm. If you prefer a crispy wrap, use a skillet. Heat it over medium heat for about three to four minutes on each side. This method keeps the wrap crispy and tasty. If you want to freeze your wraps, make them without any fresh herbs or sauces. Wrap them tightly in plastic wrap, then place them in a freezer bag. They can stay good for up to three months. When ready to eat, thaw in the fridge overnight before reheating. This keeps them fresh and delicious for later enjoyment. You can marinate chicken in teriyaki sauce for 30 minutes at room temperature. For more flavor, refrigerate it for up to 1 hour. This gives the chicken time to soak in the sauce and become tender. The longer it marinates, the more flavor it gains, but do not marinate it for too long. Over-marinating can make the chicken mushy. Yes, you can make teriyaki chicken wraps ahead of time. Prepare the chicken and veggies, then wrap them up. Store them in the fridge for up to a day. When you are ready to eat, just unwrap and enjoy. If you want to keep them fresh, wrap each one in foil. This keeps them tasty and easy to grab for lunch. Teriyaki chicken wraps go well with many sides. You can serve them with a crisp salad or some steamed rice. Here are some great choices: - Edamame pods - Cucumber salad - Sweet potato fries - Miso soup These sides add taste and texture. Feel free to mix and match to find your favorite pairings! Teriyaki chicken wraps are easy and fun to make. You learned about key ingredients, from chicken to sauces. I shared tips for cooking chicken perfectly and sautéing veggies right. We explored yummy variations, including a vegetarian option. Proper storage and reheating keep your wraps fresh for later. Enjoy your delicious teriyaki wraps! Explore new flavors and share with friends. Make them your own!

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Are you looking for a quick and tasty meal idea? Teriyaki Chicken Wraps are perfect for busy days and delicious enough to please the whole family. In this post, I’ll guide you through making this simple dish, from marinating the chicken to wrapping it up with fresh veggies. Let’s dive into the world of flavors and create a meal that’s both fun to make and enjoyable to eat!

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Why I Love This Recipe

  1. Quick and Easy: This recipe can be prepared in just about an hour, making it perfect for busy weeknights.
  2. Flavorful Ingredients: The combination of teriyaki sauce, fresh vegetables, and herbs creates a delicious and satisfying meal.
  3. Customizable: You can easily modify the veggies or add more heat to suit your personal taste preferences.
  4. Healthy Option: Using whole wheat tortillas and lean chicken makes this wrap a nutritious choice for lunch or dinner.

Ingredients

Main Ingredients for Teriyaki Chicken Wraps

For these tasty wraps, you will need the following main ingredients:

– 2 boneless, skinless chicken breasts

– 1/4 cup teriyaki sauce

– 1 tablespoon sesame oil

– 1 cup bell peppers (a mix of red, yellow, and green), thinly sliced

– 1/2 cup carrots, julienned

– 1/4 cup red cabbage, finely shredded

– 4 large whole wheat tortillas

– 1/4 cup fresh cilantro, chopped

– 1/4 cup green onions, chopped

These ingredients combine to create a flavorful meal that pleases everyone.

Optional Ingredients and Substitutes

You can customize your wraps with these optional ingredients:

– Sriracha or chili flakes for extra heat

– Avocado slices for creaminess

– Cucumber ribbons for freshness

– Spinach leaves for added crunch

If you need substitutes, you can use chicken thighs instead of breasts. Try tamari sauce if you prefer a gluten-free option.

Nutritional Information Overview

Each wrap packs a punch with nutrition. Here’s a quick look:

– Calories: About 300 per wrap

– Protein: 25 grams from chicken

– Carbs: 30 grams from tortillas and veggies

– Fats: 10 grams mainly from sesame oil

Teriyaki chicken wraps are a balanced meal option. Enjoy them for lunch or dinner!

Step-by-Step Instructions

Preparation and Marination of Chicken

First, take two boneless, skinless chicken breasts. Place them in a bowl. Pour in 1/4 cup of teriyaki sauce. Mix well to coat the chicken fully. Cover the bowl and let it sit for at least 30 minutes at room temperature. For a better taste, refrigerate it for up to one hour. This helps the chicken absorb the flavor.

Cooking the Chicken and Stir-Frying Vegetables

Next, heat 1 tablespoon of sesame oil in a non-stick skillet over medium heat. Once hot, add the marinated chicken breasts. Cook each side for about 6 to 7 minutes. Check that the chicken reaches an internal temperature of 165°F (75°C). It should have a nice glaze from the teriyaki sauce.

After cooking, remove the chicken from the skillet. Let it rest for a few minutes. This helps keep it juicy. Slice the chicken into thin strips for easy layering. In the same skillet, add 1 cup of thinly sliced bell peppers and 1/2 cup of julienned carrots. Stir-fry for 3 to 4 minutes. You want them soft but still crunchy.

Assembling and Wrapping the Teriyaki Chicken Wraps

Now, grab 4 large whole wheat tortillas. Lay each tortilla flat on a clean surface. Start by layering the sliced chicken strips on each tortilla. Next, add the stir-fried vegetables and 1/4 cup of finely shredded red cabbage. Top with 1/4 cup of chopped cilantro and 1/4 cup of chopped green onions.

If you like heat, drizzle some Sriracha or sprinkle chili flakes on top. To wrap, start at one end of the tortilla. Roll it tightly while tucking in the sides toward the center. This keeps the filling inside. Slice each wrap in half diagonally for a nice look and easier eating. Serve the wraps warm, or wrap them in foil for a quick lunch!

Tips & Tricks

How to Achieve Perfectly Cooked Chicken

To cook chicken just right, start with marinating. Use teriyaki sauce for flavor. Let the chicken sit for at least 30 minutes. If possible, refrigerate it for an hour. This helps the meat soak up the taste. When cooking, use medium heat. Sauté each side for 6-7 minutes until the chicken reaches 165°F. Always let the chicken rest before slicing. This keeps it juicy.

Best Practices for Sautéing Vegetables

For the best veggies, heat sesame oil in your pan. Add the bell peppers and carrots. Cook them for about 3-4 minutes. You want them soft yet still crunchy. Stir often to keep them from burning. The colors should be bright. This makes your wraps look tasty and fresh.

Presentation Tips for Serving Wraps

How you serve your wraps matters. Place them on a wooden platter for a rustic look. Garnish with extra cilantro and lime wedges. This adds color and freshness. Cut the wraps in half diagonally for easy eating. This also shows off the colorful filling inside. These small details make your meal more appealing. Enjoy sharing these wraps with friends and family!

Pro Tips

  1. Marinating Time: For the best flavor, marinate the chicken for at least 1 hour in the refrigerator; this allows the teriyaki sauce to penetrate deeply.
  2. Vegetable Crunch: Stir-fry the vegetables just until they are tender-crisp to maintain their vibrant color and crunchiness in the wraps.
  3. Tortilla Warmth: Warm the tortillas in a dry skillet for a few seconds on each side before wrapping; this makes them more pliable and easier to roll.
  4. Presentation: Serve the wraps cut diagonally on a wooden platter, garnished with lime wedges and extra cilantro for an appealing presentation.

Variations

Vegetarian Alternative for Teriyaki Wraps

You can easily make a vegetarian version of teriyaki wraps. Start by replacing chicken with tofu or tempeh.

– Ingredients:

– 1 block of firm tofu or tempeh

– 1/4 cup teriyaki sauce

– Use the same vegetables as in the chicken wrap.

To prepare, press the tofu to remove extra water. Cut it into strips and marinate it in teriyaki sauce for 30 minutes. After marinating, sauté it until golden brown. Follow the same steps to assemble your wrap.

Different Sauces and Flavors to Try

While teriyaki sauce is a favorite, you can mix it up! Here are some tasty options:

– Soy Sauce: A classic flavor that works well.

– Hoisin Sauce: Adds a sweet and thick touch.

– Peanut Sauce: Gives a rich, nutty flavor.

Feel free to experiment. Each sauce can change the whole taste of your wrap!

Other Fillings to Enhance the Wraps

You can add fun fillings to make your wraps even better. Here are some ideas:

– Avocado: Creamy and rich, it balances the flavors.

– Cucumber: Adds crunch and freshness.

– Mango: Sweetness pairs nicely with teriyaki.

Mix and match these fillings to create your perfect wrap. Enjoy the fun of making a meal just the way you like it!

Storage Info

Proper Storage Techniques for Leftovers

To store your leftover teriyaki chicken wraps, let them cool first. Place each wrap in a single layer in an airtight container. Use parchment paper between layers if stacking. This keeps them fresh and prevents sogginess. Store in the fridge for up to three days.

Reheating Instructions for Optimal Taste

To reheat, unwrap the wrap from any foil or plastic. Place it in a microwave-safe dish. Heat for about one to two minutes, or until warm. If you prefer a crispy wrap, use a skillet. Heat it over medium heat for about three to four minutes on each side. This method keeps the wrap crispy and tasty.

Freezing Tips for Meal Prep

If you want to freeze your wraps, make them without any fresh herbs or sauces. Wrap them tightly in plastic wrap, then place them in a freezer bag. They can stay good for up to three months. When ready to eat, thaw in the fridge overnight before reheating. This keeps them fresh and delicious for later enjoyment.

FAQs

How Long Can I Marinate Chicken in Teriyaki Sauce?

You can marinate chicken in teriyaki sauce for 30 minutes at room temperature. For more flavor, refrigerate it for up to 1 hour. This gives the chicken time to soak in the sauce and become tender. The longer it marinates, the more flavor it gains, but do not marinate it for too long. Over-marinating can make the chicken mushy.

Can I Make Teriyaki Chicken Wraps Ahead of Time?

Yes, you can make teriyaki chicken wraps ahead of time. Prepare the chicken and veggies, then wrap them up. Store them in the fridge for up to a day. When you are ready to eat, just unwrap and enjoy. If you want to keep them fresh, wrap each one in foil. This keeps them tasty and easy to grab for lunch.

What Side Dishes Pair Well with Teriyaki Chicken Wraps?

Teriyaki chicken wraps go well with many sides. You can serve them with a crisp salad or some steamed rice. Here are some great choices:

– Edamame pods

– Cucumber salad

– Sweet potato fries

– Miso soup

These sides add taste and texture. Feel free to mix and match to find your favorite pairings!

Teriyaki chicken wraps are easy and fun to make. You learned about key ingredients, from chicken to sauces. I shared tips for cooking chicken perfectly and sautéing veggies right. We explored yummy variations, including a vegetarian option. Proper storage and reheating keep your wraps fresh for later.

Enjoy your delicious teriyaki wraps! Explore new flavors and share with friends. Make them your ow

For these tasty wraps, you will need the following main ingredients: - 2 boneless, skinless chicken breasts - 1/4 cup teriyaki sauce - 1 tablespoon sesame oil - 1 cup bell peppers (a mix of red, yellow, and green), thinly sliced - 1/2 cup carrots, julienned - 1/4 cup red cabbage, finely shredded - 4 large whole wheat tortillas - 1/4 cup fresh cilantro, chopped - 1/4 cup green onions, chopped These ingredients combine to create a flavorful meal that pleases everyone. You can customize your wraps with these optional ingredients: - Sriracha or chili flakes for extra heat - Avocado slices for creaminess - Cucumber ribbons for freshness - Spinach leaves for added crunch If you need substitutes, you can use chicken thighs instead of breasts. Try tamari sauce if you prefer a gluten-free option. Each wrap packs a punch with nutrition. Here's a quick look: - Calories: About 300 per wrap - Protein: 25 grams from chicken - Carbs: 30 grams from tortillas and veggies - Fats: 10 grams mainly from sesame oil Teriyaki chicken wraps are a balanced meal option. Enjoy them for lunch or dinner! {{ingredient_image_2}} First, take two boneless, skinless chicken breasts. Place them in a bowl. Pour in 1/4 cup of teriyaki sauce. Mix well to coat the chicken fully. Cover the bowl and let it sit for at least 30 minutes at room temperature. For a better taste, refrigerate it for up to one hour. This helps the chicken absorb the flavor. Next, heat 1 tablespoon of sesame oil in a non-stick skillet over medium heat. Once hot, add the marinated chicken breasts. Cook each side for about 6 to 7 minutes. Check that the chicken reaches an internal temperature of 165°F (75°C). It should have a nice glaze from the teriyaki sauce. After cooking, remove the chicken from the skillet. Let it rest for a few minutes. This helps keep it juicy. Slice the chicken into thin strips for easy layering. In the same skillet, add 1 cup of thinly sliced bell peppers and 1/2 cup of julienned carrots. Stir-fry for 3 to 4 minutes. You want them soft but still crunchy. Now, grab 4 large whole wheat tortillas. Lay each tortilla flat on a clean surface. Start by layering the sliced chicken strips on each tortilla. Next, add the stir-fried vegetables and 1/4 cup of finely shredded red cabbage. Top with 1/4 cup of chopped cilantro and 1/4 cup of chopped green onions. If you like heat, drizzle some Sriracha or sprinkle chili flakes on top. To wrap, start at one end of the tortilla. Roll it tightly while tucking in the sides toward the center. This keeps the filling inside. Slice each wrap in half diagonally for a nice look and easier eating. Serve the wraps warm, or wrap them in foil for a quick lunch! To cook chicken just right, start with marinating. Use teriyaki sauce for flavor. Let the chicken sit for at least 30 minutes. If possible, refrigerate it for an hour. This helps the meat soak up the taste. When cooking, use medium heat. Sauté each side for 6-7 minutes until the chicken reaches 165°F. Always let the chicken rest before slicing. This keeps it juicy. For the best veggies, heat sesame oil in your pan. Add the bell peppers and carrots. Cook them for about 3-4 minutes. You want them soft yet still crunchy. Stir often to keep them from burning. The colors should be bright. This makes your wraps look tasty and fresh. How you serve your wraps matters. Place them on a wooden platter for a rustic look. Garnish with extra cilantro and lime wedges. This adds color and freshness. Cut the wraps in half diagonally for easy eating. This also shows off the colorful filling inside. These small details make your meal more appealing. Enjoy sharing these wraps with friends and family! Pro Tips Marinating Time: For the best flavor, marinate the chicken for at least 1 hour in the refrigerator; this allows the teriyaki sauce to penetrate deeply. Vegetable Crunch: Stir-fry the vegetables just until they are tender-crisp to maintain their vibrant color and crunchiness in the wraps. Tortilla Warmth: Warm the tortillas in a dry skillet for a few seconds on each side before wrapping; this makes them more pliable and easier to roll. Presentation: Serve the wraps cut diagonally on a wooden platter, garnished with lime wedges and extra cilantro for an appealing presentation. {{image_4}} You can easily make a vegetarian version of teriyaki wraps. Start by replacing chicken with tofu or tempeh. - Ingredients: - 1 block of firm tofu or tempeh - 1/4 cup teriyaki sauce - Use the same vegetables as in the chicken wrap. To prepare, press the tofu to remove extra water. Cut it into strips and marinate it in teriyaki sauce for 30 minutes. After marinating, sauté it until golden brown. Follow the same steps to assemble your wrap. While teriyaki sauce is a favorite, you can mix it up! Here are some tasty options: - Soy Sauce: A classic flavor that works well. - Hoisin Sauce: Adds a sweet and thick touch. - Peanut Sauce: Gives a rich, nutty flavor. Feel free to experiment. Each sauce can change the whole taste of your wrap! You can add fun fillings to make your wraps even better. Here are some ideas: - Avocado: Creamy and rich, it balances the flavors. - Cucumber: Adds crunch and freshness. - Mango: Sweetness pairs nicely with teriyaki. Mix and match these fillings to create your perfect wrap. Enjoy the fun of making a meal just the way you like it! To store your leftover teriyaki chicken wraps, let them cool first. Place each wrap in a single layer in an airtight container. Use parchment paper between layers if stacking. This keeps them fresh and prevents sogginess. Store in the fridge for up to three days. To reheat, unwrap the wrap from any foil or plastic. Place it in a microwave-safe dish. Heat for about one to two minutes, or until warm. If you prefer a crispy wrap, use a skillet. Heat it over medium heat for about three to four minutes on each side. This method keeps the wrap crispy and tasty. If you want to freeze your wraps, make them without any fresh herbs or sauces. Wrap them tightly in plastic wrap, then place them in a freezer bag. They can stay good for up to three months. When ready to eat, thaw in the fridge overnight before reheating. This keeps them fresh and delicious for later enjoyment. You can marinate chicken in teriyaki sauce for 30 minutes at room temperature. For more flavor, refrigerate it for up to 1 hour. This gives the chicken time to soak in the sauce and become tender. The longer it marinates, the more flavor it gains, but do not marinate it for too long. Over-marinating can make the chicken mushy. Yes, you can make teriyaki chicken wraps ahead of time. Prepare the chicken and veggies, then wrap them up. Store them in the fridge for up to a day. When you are ready to eat, just unwrap and enjoy. If you want to keep them fresh, wrap each one in foil. This keeps them tasty and easy to grab for lunch. Teriyaki chicken wraps go well with many sides. You can serve them with a crisp salad or some steamed rice. Here are some great choices: - Edamame pods - Cucumber salad - Sweet potato fries - Miso soup These sides add taste and texture. Feel free to mix and match to find your favorite pairings! Teriyaki chicken wraps are easy and fun to make. You learned about key ingredients, from chicken to sauces. I shared tips for cooking chicken perfectly and sautéing veggies right. We explored yummy variations, including a vegetarian option. Proper storage and reheating keep your wraps fresh for later. Enjoy your delicious teriyaki wraps! Explore new flavors and share with friends. Make them your own!

Teriyaki Chicken Wraps

Delicious wraps filled with marinated chicken and fresh vegetables, perfect for a quick meal.
Print Recipe Pin Recipe
Course Main Course
Cuisine Asian
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 0.25 cup teriyaki sauce
  • 1 tablespoon sesame oil
  • 1 cup bell peppers, thinly sliced
  • 0.5 cup carrots, julienned
  • 0.25 cup red cabbage, finely shredded
  • 4 large whole wheat tortillas
  • 0.25 cup fresh cilantro, chopped
  • 0.25 cup green onions, chopped
  • 1 tablespoon Sriracha or chili flakes (optional)

Instructions
 

  • In a bowl, combine the chicken breasts with teriyaki sauce. Cover and marinate for at least 30 minutes at room temperature.
  • Heat sesame oil in a non-stick skillet over medium heat. Add the marinated chicken breasts and sauté for about 6-7 minutes on each side, or until fully cooked.
  • Once cooked, remove the chicken from the skillet and allow it to rest for a few minutes. After resting, slice the chicken into thin strips.
  • In the same skillet, add the sliced bell peppers and julienned carrots. Stir-fry for 3-4 minutes until they start to soften.
  • On a clean surface, lay the whole wheat tortillas flat. Layer the sliced chicken strips, stir-fried vegetables, shredded red cabbage, chopped cilantro, and green onions on each tortilla.
  • Drizzle Sriracha or sprinkle chili flakes over the layers for an added kick, if desired.
  • To wrap, roll the tortilla tightly while tucking in the sides towards the center. Slice each wrap in half diagonally.
  • Serve the wraps immediately while warm, or wrap them in foil for a grab-and-go lunch option.

Notes

For a pop of color, serve with extra cilantro and lime wedges.
Keyword chicken, healthy, teriyaki, wraps

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