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Mar 08
22

Buffalo Chicken Wraps

As many of you know, I’m a Buffalo girl. I grew up in Buffalo, and I live there now. It’s entirely possible that I have wing sauce running through my veins. Needless to say, I love Buffalo chicken. I could probably make a different Buffalo chicken recipe every week and never tire of it. In the past I’ve already made Buffalo Chicken Pizza, Buffalo Chicken Chili, Buffalo Chicken “Cupcakes”, Buffalo Chicken Bites, Buffalo Chicken Roulades, and Buffalo Wing Hummus. I have loved every single one of them.

I don’t have a lot of wraps or sandwiches on my blog yet, and my brainstorming session for creating a new wrap idea went something like this: “Buffalo chicken? Yes.” Satisfied that no further brainstorming was needed, I set to work figuring out how to perfect a lightened up Buffalo Chicken Wrap. It totally lived up to my expectations. My pound of chicken contained four breasts, so I tried four different ways of layering the wing sauce in the breading before determining that coating it in the sauce last was the way to go. I also tried the bread crumbs toasted and untoasted and preferred toasted. I tried the wrap with a wedge of Laughing Cow blue cheese and then again with Marie’s Light Chunky Blue Cheese dressing and found the dressing was so much better for this particular recipe.

I loved this wrap. It turned out exactly the way I’d hoped. I know some of you are going to ask if you can use ranch dressing instead of blue cheese. The Buffalonian in me gets an aghast look on her face and screams “NOOOOOO!!!” in horror. Such a suggestion is heresy in Buffalo. The food blogger in me (who realizes that outside of Buffalo many people eat their wings this way and that some people don’t even like blue cheese dressing) still looks aghast but begrudgingly says “I guess so…” which dilutes that wing sauce running through my veins just a little bit. Sigh. It’s a Buffalo thing.

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Buffalo Chicken Wraps

Yield: 6 wraps

Ingredients:

  • 1/3 cup unseasoned bread crumbs
  • 2 egg whites
  • 2 T flour
  • ¼ t black pepper
  • 4 (4 oz each) raw boneless, skinless chicken breasts (1 lb total)
  • 1/3 cup Buffalo wing sauce (I used Anchor Bar brand)
  • 6 low carb, high fiber tortillas (I used La Tortilla Factory’s Smart & Delicious Low Carb, High Fiber)
  • 9 T light blue cheese dressing (I used Marie’s Light Chunky Blue Cheese – my favorite brand by far!)
  • Lettuce, chopped (I used Romaine)
  • 2 medium carrots, shredded with a vegetable peeler
  • Optional: additional wing sauce for drizzling

Directions:

  1. Preheat the oven to 375. Line a baking sheet with parchment paper and set aside.
  2. Spread the bread crumbs across the bottom of a large dry skillet and bring over medium heat. Cook for a few minutes, stirring every minute or so to rotate which crumbs are on the bottom until the crumbs are lightly browned.
  3. In a shallow bowl, lightly beat the 2 egg whites. Place the bread crumbs on a separate shallow bowl or plate. Pour the wing sauce in a third shallow dish. Set aside.
  4. Combine the flour, black pepper and chicken breasts in a large Ziploc bag and seal shut. Shake until the breasts are fully coated with the flour.
  5. Dip one floured chicken breast in the egg whites, coating all sides, and then press it into the bread crumbs. Flip the breast to coat with crumbs and then dip it in the wing sauce on both sides to coat. Place the coated breast on the prepared baking sheet. Repeat with remaining breasts.
  6. Bake about 12 minutes or until chicken is cooked through. Remove chicken from the oven and slice into strips.
  7. Warm the tortillas slightly in the microwave for a minute or so to make them more pliable. Spread 1 ½ tablespoons of blue cheese dressing across the center of each tortilla. Divide the chicken strips evenly amongst the tortillas and top with a drizzle of additional wing sauce if desired (optional). Top the chicken with lettuce and carrots and then fold the ends in and the sides over. Cut in half and use toothpicks to hold tortilla in place if desired.

Weight Watchers Points Plus:
7 per serving (P+ calculated using the recipe builder on weightwatchers.com)

Nutrition Information:
274 calories, 26 g carbs, 11 g fat, 28 g protein, 13 g fiber (from myfitnesspal.com)

An Emily Bites Original

   

22 Responses to “Buffalo Chicken Wraps”

  1. #
    1
    Trish — March 8, 2012 @ 7:25 pm

    Hi Emily! Can I ask where you purchased the La Tortilla Factory’s Smart & Delicious Low Carb, High Fiber wraps? I, too, live in Buffalo so if its a local store, I will be able to find it. BTW, I’m pretty sure I have blue cheese running through my veins (specifically, Rooties Blue Cheese!) Thanks!

    • emilybites replied: — March 8th, 2012 @ 7:27 pm

      Haha, if we mix bloods it would be delicious! (even though that sounded creepy/gross, lol)

      Wegmans doesn’t carry those specific tortillas, but Tops has them!

  2. #
    2
    Sandra — March 9, 2012 @ 1:29 am

    I have to admit, I detest blue cheese in any form. So, once Lent is over and I can eat meat again (foolishly gave it up), I’ll be making these with some delicious ranch dressing. The husband might do the blue cheese though, so only half my household will disappoint!

    • emilybites replied: — March 9th, 2012 @ 2:44 am

      Haha, I forgive you, Sandra. I hope you both love them! :)

  3. #
    3
    Coley Loree — March 9, 2012 @ 1:57 am

    Too funny that is your recipe today! I have been living on these things for months! As a matter of fact I had one today for lunch! I went to college in Erie, Pa and grew up in Pittsburgh. I know it isnt Buffalo, but I was close enough to get a little of the sauce in my blood I think! haha Love your recipes!

    • emilybites replied: — March 9th, 2012 @ 2:44 am

      Thanks, Coley!

  4. #
    4
    Katie B. — March 9, 2012 @ 2:16 am

    Yum! I’ll be trying this for sure!

    • emilybites replied: — March 9th, 2012 @ 2:44 am

      I hope you love them!

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    5
    Roz @ weightingfor50 — March 10, 2012 @ 5:29 pm

    HI Emily. I have two words “MUST MAKE”. Thank you so much. (wait, that is 6 words!) Have a GREAT weekend.

    • emilybites replied: — March 12th, 2012 @ 2:41 am

      Haha. Well thank you for all the words, no matter how many. I hope you love these!

  6. #
    6
    MSPRunGirl — March 10, 2012 @ 10:57 pm

    this looks amazing! I’m adding it to my “to make” list.

    • emilybites replied: — March 12th, 2012 @ 2:41 am

      Awesome, thanks! Hope they’re a hit! :)

  7. #
    7
    Robin K — March 12, 2012 @ 11:16 pm

    Wow! I made these tonight and thy were absolutely delicious!!!! The chicken came out AMAZING! Thank you!!!

    • emilybites replied: — March 18th, 2012 @ 3:58 pm

      I am so happy you loved them, Robin! :)

  8. #
    8
    Nancy vs Polly — March 15, 2012 @ 6:38 pm

    Made these last night…love love love them! I have no idea but I have been craving buffalo sauce…thanks for the recipe! :)

    • emilybites replied: — March 18th, 2012 @ 3:58 pm

      Thanks! Glad these were a hit. :)

  9. #
    9
    Meredith — March 15, 2012 @ 8:50 pm

    This comment has been removed by the author.

  10. #
    10
    Jenna Johnson — June 25, 2012 @ 11:00 pm

    I made this tonight… was surprised to see that the chicken only cooked for 12 minutes? After using my meat thermometer, it required 30 minutes to be done! Was this a typo, or did yours only take 12 minutes? (My chicken was the same thickness as yours!) It WAS a very good though, thanks for sharing!

  11. #
    11
    catering Fort Lauderdale — July 25, 2012 @ 7:48 am

    Chicken meat is a great ingredient to any dish. This chicken wrap recipe is a wonderful example that a lot of food enthusiasts will surely enjoy. Thanks for sharing.

  12. #
    12
    Kammy — August 7, 2012 @ 5:11 am

    Emily, I made these this evening and while they were very tasty, as I often do, I had a problem with the breading not staying on the chicken. Any suggestions? I didn’t have parchment paper as your instructions called for. Perhaps that makes a difference. Thanks for the recipe. I have tried a few from your site and enjoyed them all.

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    11 Cleveland Place — March 2, 2014 @ 4:21 am

    Emily, just found your blog, I’m looking forward to trying your recipes. They sound great! I’m in Lockport just a skip hop away :) keep recipes coming.

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