Indian · Lunch
Spiced Chicken Roll (High-Protein)
A whole-wheat wrap filled with turmeric and garam masala marinated chicken breast seared in a skillet, layered with black beans, yogurt-mint chutney, cucumber and pickled onion. Indian-style street food balancing warm spice with cooling dairy and fresh crunch.
$4
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
552Calories
57.8gProtein
15.9gFat
40.6gCarbs
6.8gSugar
8.9gFiber
1220mgSodium
140mgChol
3.4gSat Fat
980mgPotassium
210mgCalcium
4.6mgIron
0.5mcgVitamin B12
11mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Whisk together yogurt, ginger-garlic paste, garam masala, turmeric, cumin, chili powder, salt and lemon juice. Toss chicken strips through to coat evenly.
2
Marinate
Cover and refrigerate the chicken for 20 minutes to let the spices penetrate the meat.
3
Sear
Heat vegetable oil in a skillet over medium-high heat and cook the chicken strips for 6 to 8 minutes, turning occasionally, until opaque throughout and lightly charred at the edges.
4
Warm
Toast black beans in the same skillet over medium heat for 1 minute, stirring, until warmed and starting to blister, then set aside with the chicken.
5
Mix
Stir together yogurt, mint and cilantro until the chutney is pale green and evenly speckled.
6
Build
Lay the tortilla flat, spread chutney across the center, then layer lettuce, cucumber, pickled onion, black beans and seared chicken on top.
7
Wrap
Fold in the sides of the tortilla and roll it tightly into a cylinder, tucking filling in so it holds together.
8
Plate
Slice the roll in half on a diagonal and set both halves on a plate, cut sides facing up.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast
- 4 tbsp4 tbsp plain yogurt
- 2 tbsp2 tbsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp salt
- 2 tsp2 tsp lemon-juice
- 2 tsp2 tsp vegetable-oil
- 100g100g cooked black beans
- 120g120g whole-wheat tortilla
- 4 tbsp4 tbsp plain yogurt (for chutney)
- 2 tbsp2 tbsp mint
- 2 tbsp2 tbsp cilantro
- 4 tbsp4 tbsp cucumber
- 4 tbsp4 tbsp red onion
- 2 tsp2 tsp lime-juice
- 22 small handful lettuce
