Indian · Lunch
Charred Chicken Wrap (Low-Calorie)
Charred tandoori-style chicken breast strips, seared hot with yogurt-spice marinade, wrapped in whole-wheat tortilla with cabbage, cucumber, mint-yogurt sauce and lime juice. Lean cooking and light yogurt dressing keep this handheld wrap far leaner than fried or buttered versions.
$4
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
378Calories
47.2gProtein
10.8gFat
24.6gCarbs
5.9gSugar
4.8gFiber
612mgSodium
146mgChol
2.9gSat Fat
780mgPotassium
210mgCalcium
3.1mgIron
0.5mcgVitamin B12
9.8mgVitamin C
low-calorie
protein-rich
low-carb
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Combine chicken, yogurt, ginger-garlic paste, garam masala, cumin, chili powder, turmeric, lemon juice and salt in a bowl until coated.
2
Marinate
Cover and refrigerate chicken for 20 minutes to tenderize and infuse spices.
3
Char
Heat olive oil in a heavy skillet over high heat until shimmering. Sear chicken strips 3–4 minutes per side until dark char spots form and centers are cooked through.
4
Build
Warm tortilla in dry skillet 20 seconds per side. Whisk yogurt with mint and lime juice. Spread sauce on tortilla, layer charred chicken, cabbage and cucumber down the center, fold sides and roll tightly.
5
Plate
Slice wrap diagonally in half and serve cut-side up.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast, cut into strips
- 120g120g plain yogurt
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp garam masala
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp chili-powder
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp lemon-juice
- 2 tsp2 tsp olive-oil
- 22 whole-wheat tortilla (112g)
- 60g60g cabbage
- 50g50g cucumber
- 60g60g plain yogurt
- 2 tbsp2 tbsp mint
- 2 tsp2 tsp lime-juice
- 2 pinch2 pinch salt
