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Baked Feta Wrap

I’ll make a better pub night, with chicken and feta! - Me

Who doesn’t love a night with friends after a long week? Whether you’re meeting up with a large group or settling in with a few close friends, it’s always nice to take some time to unwind and catch up. You know what we all don’t love? Expensive prices at bars and pubs. So, why not bring the vibe of pub night home and save some cash!

Popularized on TikTok back in 2020, the original tomato-feta sauce took the app by storm and spawned a whole batch of variations. Although I can’t find it anymore, the most interesting, to me, was from a woman roasting her cheating SO while turning this tasty sauce into a wrap (disguising the elastic as olives? Oof).

So, as midterm season comes to a close (or reaches its penultimate), this recipe is sure to make some great, easy snackables to kick off either a study sesh or a night out. Or, make your friends jealous by bringing it with you to school for an eating-out-style lunch without having to spend the cash!

Cheating SOs dni.

VEGETARIAN? No problem! Check out the results section for how to make this recipe work for you!

(Adapted from Rachael Ray’s recipe and the TikTok mentioned in the intro)

Prep: 5 mins               Cook: 1h 30 mins               Overall: 1h 35 mins*

* Will take 1h 15 mins time if not allowing the sauce to fully cool.

Ingredients*:

½ cup (118 ml) olive oil

2 pints (550 g) cherry tomatoes

One 8-ounce (225 g) block feta

2 cloves garlic, finely chopped

¼ tsp. (0.5 g) red pepper flakes

4 large fresh basil leaves, chopped (or 1 handful of smaller ones)

Salt and pepper

1.5 pounds (750 g) chicken strips

1 box (142 g) baby spinach

24 medium (not mini) whole-wheat tortillas

* Makes enough for ~24 medium wraps (8-12 servings).

To start, preheat oven to 400℉ (204℃) and move the oven rack to the middle.

In a baking dish, toss the olive oil, whole cherry tomatoes, salt, and pepper until all tomatoes are coated (above-left).

Next, add the feta to the middle of the baking dish. On top of the feta, add a splash of olive oil and some pepper (above-right).

Place in the oven and bake for 30 minutes.

NOTE: I used 2 blocks of feta so I put olive oil and pepper on each block and stacked them.

While the tomatoes and feta bake, prepare the chicken.

To remove extra juices on the outside (and prevent the strips from sticking to the skillet) blot both sides of the chicken strips with a clean paper towel.

Then, sprinkle both sides with salt and pepper and lightly massage it in.

Next, heat 1 tbsp. olive oil in a non-stick skillet over medium heat until shimmering. Add chicken strips to the pan and allow to cook for 4-5 minutes a side until the inside is no longer pink and the internal temp reads 165℉ (74℃).

After cooking, remove skillet from heat and move the chicken to a plate to rest.

After 30 minutes in the oven, increase the heat to 450℉ (232℃) and bake for another 5-10 minutes or until the tomatoes and feta have browned.

Once everything has browned, remove the baking dish from the oven and add the chopped garlic and red pepper flakes. Break apart the feta block and stir so the residual heat cooks the garlic and incorporates the flavour from the red pepper flakes.

Unlike the pasta recipe, your goal here is to make sure everything is incorporated and has cooled down a little before assembling the wraps. It will take ~10 minutes to incorporate the sauce and then another ~20 minutes to cool. I recommend placing the baking dish on a wire rack to help it cool faster. If you’re in a rush, you can make the wraps with the warm sauce right after incorporating everything but it will be much harder to roll the wraps.

You’ll know the sauce is ready when you don’t see large streaks of olive oil while stirring or clinging to the sides of the baking dish.

NOTE: I recommend placing a kitchen towel or paper towel under the baking dish as you stir. I’ve made this several times now and always manage to stir a little too hard and spill some olive oil. Best to cut the spillage mess off at the pass.

TIP: Take the time when the sauce is cooling to clean the dishes created in earlier steps!

Stir in the chopped basil leaves once the sauce has cooled and everything has been incorporated.

To assemble the wraps, place a medium tortilla on a clean surface and layer a handful of spinach leaves on one side. Spoon ~1 tbsp. of sauce over the spinach and spread it out a little using the back of the spoon. Place a chicken strip over the sauce (above-left).

To wrap it up, fold the edge with the filling tightly around the chicken. Push in the corners and fold in the top and bottom edges. Continue to wrap everything tightly and fold in the corners that are created as you roll (above-right).

Overall, I would give this recipe a 5/5. Served warm or cold, the infamous sauce lends itself really well to being used in wrap form.

Although you may feel a little impatient while incorporating the sauce, the flavour is absolutely worth it (as is not just taking a bite of pure olive oil). Don’t skip the spinach either! The sauce is very rich and, although just using 1 tbsp. helps a little, the greens are really what stops it from becoming overbearing.

VEGETARIAN? The chicken inside can easily be substituted for Beyond Meat alternatives. However, if you’d like to change it up, reduce the amount of sauce used and pack the wrap with your favourite bagged salad! I’ve done this a couple times now and it’s tasted great!