Indian · Lunch
Charred Chicken Wrap (High-Protein)
Charred chicken breast wrap layered with tandoori-spiced marinade, black beans, cucumber, and pickled onion, topped with garlic-yogurt sauce. Charred over high heat for smoky edges, finished with cilantro and lime in a whole-wheat tortilla.
$4
15 minsPrep
12 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
534Calories
62.3gProtein
11.9gFat
45.8gCarbs
8.1gSugar
10.4gFiber
1187mgSodium
128mgChol
2.9gSat Fat
980mgPotassium
230mgCalcium
4.6mgIron
0.7mcgVitamin B12
9mgVitamin C
protein-rich
high-fiber
gluten-free-adaptable
high-protein
Instructions
1
Prep
Combine chicken, plain yogurt, ginger-garlic paste, garam masala, cumin, chili powder, turmeric, salt, and lemon juice in a bowl; toss until coated.
2
Marinate
Cover and refrigerate the chicken for 20 minutes to tenderize and infuse spices.
3
Char
Heat vegetable oil in a skillet over high heat; char chicken strips 3–4 minutes per side until deep brown spots form and centres are no longer pink.
4
Warm
Toast the whole-wheat tortilla in the same pan over medium heat for 20 seconds per side until lightly speckled and pliable.
5
Mix
Stir Greek yogurt with minced garlic clove until smooth.
6
Build
Spread garlic-yogurt sauce on the tortilla, layer on chicken, black beans, diced cucumber, sliced pickled onion, and chopped cilantro.
7
Wrap
Fold in the sides and roll tightly, tucking filling as you go.
8
Plate
Cut the wrap diagonally in half, squeeze lime over it, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz454g chicken breast
- 4 tbsp4 tbsp plain yogurt
- 2 tbsp2 tbsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp chili powder
- 1/2 tsp1/2 tsp turmeric
- 1 tsp1 tsp salt
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp vegetable oil
- 2/3 cup85g, about a third of a 15 oz can black beans
- 22 whole-wheat tortilla (about 2 oz / 57g)
- 1/2 cup120g plain Greek yogurt
- 22 small garlic clove
- 4 tbsp4 tbsp cucumber
- 4 tbsp4 tbsp red onion
- 2 tbsp2 tbsp fresh cilantro
- 22 lime wedge
