Indian · Lunch
Butter Chicken Wrap (High-Protein)
Chicken breast simmered in a spiced tomato-butter sauce with Greek yogurt and cream, wrapped in a whole wheat tortilla with cottage cheese folded through the filling for a protein boost. Garam masala, fenugreek and paprika carry the flavour, finished with cilantro and a squeeze of lime.
$5
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
702Calories
66.4gProtein
26.9gFat
46.1gCarbs
8.3gSugar
6.9gFiber
1189mgSodium
184mgChol
12.4gSat Fat
980mgPotassium
280mgCalcium
4.3mgIron
0.7mcgVitamin B12
9.5mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut the chicken breast into 1-inch strips and pat dry. Coat with ginger-garlic paste, turmeric and salt in a bowl.
2
Marinate
Cover and refrigerate 15 minutes.
3
Sear
Heat vegetable oil in a skillet over medium-high heat. Sear chicken 4–5 minutes, turning once, until golden and cooked through.
4
Simmer
Melt butter, bloom garam masala, chili powder and paprika 30 seconds, then stir in canned tomatoes and kasuri methi. Simmer 6–7 minutes over medium-low heat until sauce thickens.
5
Finish
Remove from heat and stir in yogurt, heavy cream and cottage cheese. Fold in seared chicken and warm gently 2 minutes without boiling.
6
Warm
Heat tortilla in a dry skillet over medium heat 20–30 seconds per side until pliable.
7
Build
Spoon filling down the center, scatter cilantro and squeeze lime juice.
8
Plate
Roll tortilla tightly, slice diagonally and place on plate, cut side up.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken breast
- 1/2 cup120g cottage cheese (full-fat)
- 2/3 cup160g canned tomatoes
- 4 tbsp60g plain yogurt
- 4 tbsp60ml heavy cream
- 2 tsp2 tsp butter
- 2 tsp2 tsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp chili powder
- 1 tsp1 tsp paprika
- 1/2 tsp1/2 tsp turmeric
- 1 tsp1 tsp kasuri methi
- 22 whole wheat tortilla, 10-inch (about 60g)
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp lime juice
- 1/2 tsp1/2 tsp salt
- 2 tsp2 tsp vegetable oil
