eCook Meal
TOASTED RAINBOW WRAPS
with Cajun chicken, caramelised onion & red pesto
A colour explosion, with flavour to match! Sunshine yellow, gluten-free wraps smeared with red pesto and smooth cottage cheese – encircling Cajun-spiced chicken, pickled carrot and red cabbage, caramelised onion, and mint.
Serving guide
Choose your portion size.
MARINATED Chicken STRIPS
Rinse the Chicken mini fillets to get rid of any residue from the packet and pat dry with some paper towel. Place the fillets in a bowl with a drizzle of oil, some seasoning, and the Cajun Rub to taste. Toss to coat and set aside to marinate until it’s time for frying.
FANCY FILLINGS
Place the cabbage and carrot slaw in a bowl and pour over the Pickling Liquid. Toss to coat and set aside to pickle. Combine the red pesto with the smooth cottage cheese. Season to taste and set aside for serving.
CARAMELISE THE Onion
Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 4-5 minutes until soft and caramelised, shifting occasionally. In the final minute, add a splash of Pickling Liquid from the slaw, tasting to test, and fry for the remaining time. (This will caramelise the onion further.) Remove from the pan on completion and place in a bowl. Cover to keep warm and set aside for serving.
FRAGRANT FRIED Chicken
Return the pan to a medium heat. When hot, pan fry the Chicken mini fillets for 2-3 minutes per side until golden and cooked through. Remove from the heat on completion and set aside in the pan to rest while you toast the wraps.
TIME TO HEAT THINGS UP
Place a clean, dry pan over a medium heat. When hot, dry toast the gluten-free wraps one at a time for 30-60 seconds per side until lightly crisped, but still pliable. Remove from the pan on completion and repeat with the other wrap.
TIME TO WRAP THINGS UP
Lay out a toasty, warm wrap and smear on lots of creamy red pesto. Top with some pickled slaw, caramelised Onion, and Cajun Chicken strips. Garnish with the sliced mint and roll it all up. Repeat with the other wrap, then get stuck in with those hands. Finger-licking good, Chef!
MARINATED Chicken STRIPS
Rinse the Chicken mini fillets to get rid of any residue from the packet and pat dry with some paper towel. Place the fillets in a bowl with a drizzle of oil, some seasoning, and the Cajun Rub to taste. Toss to coat and set aside to marinate until it’s time for frying.
FANCY FILLINGS
Place the cabbage and carrot slaw in a bowl and pour over the Pickling Liquid. Toss to coat and set aside to pickle. Combine the red pesto with the smooth cottage cheese. Season to taste and set aside for serving.
CARAMELISE THE Onion
Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 6-8 minutes until soft and caramelised, shifting occasionally. In the final minute, add a splash of Pickling Liquid from the slaw, tasting to test, and fry for the remaining time. (This will caramelise the onion further.) Remove from the pan on completion and place in a bowl. Cover to keep warm and set aside for serving.
FRAGRANT FRIED Chicken
Return the pan to a medium heat. When hot, pan fry the Chicken mini fillets for 2-3 minutes per side until golden and cooked through. Remove from the heat on completion and set aside in the pan to rest while you toast the wraps
TIME TO HEAT THINGS UP
Place a clean, dry pan over a medium heat. When hot, dry toast the gluten-free wraps one at a time for 30-60 seconds per side until lightly crisped, but still pliable. Remove from the pan on completion and repeat with each wrap.
TIME TO WRAP THINGS UP
Lay out a toasty, warm wrap and smear on lots of creamy red pesto. Top with some pickled slaw, caramelised Onion, and Cajun Chicken strips. Garnish with the sliced mint and roll it all up. Repeat with each wrap, then get stuck in with those hands.Finger-licking good, Chef!
MARINATED Chicken STRIPS
Rinse the Chicken mini fillets to get rid of any residue from the packet and pat dry with some paper towel. Place the fillets in a bowl with a drizzle of oil, some seasoning, and the Cajun Rub to taste. Toss to coat and set aside to marinate until it’s time for frying.
FANCY FILLINGS
Place the cabbage and carrot slaw in a bowl and pour over the Pickling Liquid. Toss to coat and set aside to pickle. Combine the red pesto with the smooth cottage cheese. Season to taste and set aside for serving.
CARAMELISE THE Onion
Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 6-8 minutes until soft and caramelised, shifting occasionally. In the final minute, add a splash of Pickling Liquid from the slaw, tasting to test, and fry for the remaining time. (This will caramelise the onion further.) Remove from the pan on completion and place in a bowl. Cover to keep warm and set aside for serving.
FRAGRANT FRIED Chicken
Return the pan to a medium heat. When hot, pan fry the Chicken mini fillets for 2-3 minutes per side until golden and cooked through. Remove from the heat on completion and set aside in the pan to rest while you toast the wraps
TIME TO HEAT THINGS UP
Place a clean, dry pan over a medium heat. When hot, dry toast the gluten-free wraps one at a time for 30-60 seconds per side until lightly crisped, but still pliable. Remove from the pan on completion and repeat with each wrap.
TIME TO WRAP THINGS UP
Lay out a toasty, warm wrap and smear on lots of creamy red pesto. Top with some pickled slaw, caramelised Onion, and Cajun Chicken strips. Garnish with the sliced mint and roll it all up. Repeat with each wrap, then get stuck in with those hands.Finger-licking good, Chef!
MARINATED Chicken STRIPS
Rinse the Chicken mini fillets to get rid of any residue from the packet and pat dry with some paper towel. Place the fillets in a bowl with a drizzle of oil, some seasoning, and the Cajun Rub to taste. Toss to coat and set aside to marinate until it’s time for frying.
FANCY FILLINGS
Place the cabbage and carrot slaw in a bowl and pour over the Pickling Liquid. Toss to coat and set aside to pickle. Combine the red pesto with the smooth cottage cheese. Season to taste and set aside for serving.
CARAMELISE THE Onion
Place a large pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 8-10 minutes until soft and caramelised, shifting occasionally. In the final minute, add a splash of Pickling Liquid from the slaw, tasting to test, and fry for the remaining time. (This will caramelise the onion further.) Remove from the pan on completion and place in a bowl. Cover to keep warm and set aside for serving.
FRAGRANT FRIED Chicken
Return the pan to a medium heat. When hot, pan fry the Chicken mini fillets for 2-3 minutes per side until golden and cooked through. Remove from the heat on completion and set aside in the pan to rest while you toast the wraps.
TIME TO HEAT THINGS UP
Place a clean, dry pan over a medium heat. When hot, dry toast the gluten-free wraps one at a time for 30-60 seconds per side until lightly crisped, but still pliable. Remove from the pan on completion and repeat with each wrap. To keep them warm, stack them on a plate one on top of the other as you go.
TIME TO WRAP THINGS UP
Lay out a toasty, warm wrap and smear on lots of creamy red pesto. Top with some pickled slaw, caramelised Onion, and Cajun Chicken strips. Garnish with the sliced mint and roll it all up. Repeat with each wrap, then get stuck in with those hands. Finger-licking good, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R90.22
for 4 servings · R22.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Low Fat Smooth Cottage Cheese needs 200 mlOrganic Low Fat Plain Smooth Cottage Cheese 250 g R50.99 · whole pack (size can't be divided)R50.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
-
Onion needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Free-Range Chicken Mini Fillets needs 600 gFree Range Chicken Stock Chunks Avg 800 g 800 g at R27.99 · 75% of packR20.99
Not in the Woolies basket — source these elsewhere:
- NOMU Cajun Rub
- Gluten-Free Turmeric Wraps
- Red Cabbage and Julienne Carrot Mix
- Pesto Princess Red Pepper Pesto
- Pickling Liquid
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for TOASTED RAINBOW WRAPS?
The preparation time for TOASTED RAINBOW WRAPS with Cajun chicken, caramelised onion & red pesto is between 15 and 30 minutes.
What is the total time required to make TOASTED RAINBOW WRAPS with Cajun chicken, caramelised onion & red pesto?
The total time required to make TOASTED RAINBOW WRAPS with Cajun chicken, caramelised onion & red pesto is between 30 and 45 minutes.
How many servings does TOASTED RAINBOW WRAPS provide?
4 servings
What are the main ingredients in TOASTED RAINBOW WRAPS?
Chicken, Fresh Mint, Gluten-Free Turmeric Wraps, NOMU Cajun Rub, Onion, Pesto Princess Red Pepper Pesto, Pickling Liquid, Red Cabbage & Julienne Carrot Mix, Red Cabbage and Julienne Carrot Mix, Red Pepper Pesto, Smooth Cottage Cheese
What is the nutritional information of TOASTED RAINBOW WRAPS?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare TOASTED RAINBOW WRAPS?
TIME TO WRAP THINGS UP: Lay out a toasty, warm wrap and smear on lots of creamy red pesto. Top with some pickled slaw, caramelised onion, and Cajun chicken strips. Garnish with the sliced mint and roll it all up. Repeat with each wrap, then get stuck in with those hands.Finger-licking good, Chef! CARAMELISE THE ONION: Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced onion for 6-8 minutes until soft and caramelised, shifting occasionally. In the final minute, add a splash of Pickling Liquid from the slaw, tasting to test, and fry for the remaining time. (This will caramelise the onion further.) Remove from the pan on completion and place in a bowl. Cover to keep warm and set aside for serving. TIME TO HEAT THINGS UP: Place a clean, dry pan over a medium heat. When hot, dry toast the gluten-free wraps one at a time for 30-60 seconds per side until lightly crisped, but still pliable. Remove from the pan on completion and repeat with each wrap. FRAGRANT FRIED CHICKEN: Return the pan to a medium heat. When hot, pan fry the chicken mini fillets for 2-3 minutes per side until golden and cooked through. Remove from the heat on completion and set aside in the pan to rest while you toast the wraps FANCY FILLINGS: Place the cabbage and carrot slaw in a bowl and pour over the Pickling Liquid. Toss to coat and set aside to pickle. Combine the red pesto with the smooth cottage cheese. Season to taste and set aside for serving. MARINATED CHICKEN STRIPS: Rinse the chicken mini fillets to get rid of any residue from the packet and pat dry with some paper towel. Place the fillets in a bowl with a drizzle of oil, some seasoning, and the Cajun Rub to taste. Toss to coat and set aside to marinate until it’s time for frying.
What should be prepared from my kitchen to make TOASTED RAINBOW WRAPS?
Chicken, Fresh Mint, Gluten-Free Turmeric Wraps, NOMU Cajun Rub, Onion, Pesto Princess Red Pepper Pesto, Pickling Liquid, Red Cabbage & Julienne Carrot Mix, Red Cabbage and Julienne Carrot Mix, Red Pepper Pesto, Smooth Cottage Cheese
How many calories does TOASTED RAINBOW WRAPS have?
calories
How much fat content does TOASTED RAINBOW WRAPS have?
grams