Mediterranean-style chicken rolls: tasty, healthy and fuss-free in the kitchen

Mediterranean chicken rolls are a quick, hearty and healthy option, perfect for lunch or a light dinner. It's all about minimal effort and maximum enjoyment.

Based on bowlnbalance.com.

These rolls don't require a culinary education or expensive ingredients. It's simple: chicken fillet, some vegetables, spices and yoghurt-based zadziki sauce - and you have a complete dinner in your hands.

What you'll need:

• Chicken fillet

• Olive oil

• Garlic

• Paprika, cumin and oregano

• Greek yoghurt

• Cucumber

• Tomatoes

• Red onion

• Feta cheese

• Spinach or lettuce

• Wholemeal flatbread (pita, tortilla)

Optional: lemon juice for freshness.

How to cook:

1. Season the chicken. Coat the fillets in a mixture of olive oil, garlic and spices.

2. Roast or bake until golden. No raw chicken - we're not savages.

3. Prepare the sauce. Mix yoghurt, grated cucumber, garlic, salt and a little lemon juice to make a zadziki.

4. Chop the vegetables. Everything should be small and neat: to make it easy to eat.

5. Assemble the roll. Place the lettuce leaves, chicken, vegetables, feta and sauce on the flatbread.

6. Roll up and serve. Wrap the roll tightly - and enjoy. Can be taken to go or stored in the fridge for up to 2-3 days.

Top mistakes to avoid:

• Not enough spices - without them, the chicken will turn out bland.

• Too much filling - the roll will fall apart.

• Not squeezed cucumber - you will get a watery sauce.

• Forget the feta, you'll get a watery sauce.

• Overheated in the microwave - the chicken will turn rubbery.

Substitutions:

• Instead of chicken - turkey, prawns or chickpeas for vegetarians.

• Instead of yoghurt - sour cream (if you don't feel sorry for the "Mediterranean vibe").

• Gluten-free? Use salad leaves instead of flatbread.

• Want it spicy? Add chilli or sauce.

Frequent questions:

• Can it be prepared ahead of time? Sure! Wrap it in foil and it's ready to go.

• Is this on the Mediterranean diet? Yes: protein, vegetables, olive oil.

• Can it be frozen? No, the vegetables will get soft.

• Can I substitute hummus for the sauce? Easy. The flavour is different, but it's good too.

• Is it good for kids? Yes, but less onion.

Mediterranean chicken rolls are an easy way to make everyday life tastier and healthier. You don't need to be a chef to make them - you just need to want to indulge in something really worthwhile.

And yes, you definitely deserve a second serving