Tandoori Chicken Wrap

Tandoori Chicken Wrap

This low fat Tandoori Chicken Wrap recipe is an adaptation of our Tandoori Chicken Salad recipe.

CAL P/SERVE
545
kJ P/SERVE
2280
FAT P/SERVE
11.9g
CARBS P/SERVE
48.1g
PROTEIN P/SERVE
57.8g
SUGAR P/SERVE
12.7g
SODIUM P/SERVE
1120g
FAT
%
2.9%
ENERGY RDI%
26.2%

Placing the salad in a wrap adds a fun dimension to the dish and makes it easier to eat and easier to get a balance of flavours from all the wonderful ingredients.

These wraps can be enjoyed warm or cold and make a great lunch recipe.

Ingredients

Tandoori Chicken

  • 1 Large chicken breast, skin off
  • ½ cup Low fat natural Yoghurt
  • 2 tbls tandoori paste, we used Pataks Brand
  • ½ teaspoon crushed garlic
  • ½ teaspoon crushed ginger
  • Squeeze Lime

Salad Ingredients

  • ¼ cup capsicum strips (we used from jar)
  • ½ cup lettuce
  • ½ tomato
  • 30g Fetta, premium brand
  • ¼ sliced red onion

Dressing

  • 2 tablespoons Low fat natural Yoghurt
  • 6 mint leaves
  • 1 tablespoons grated cucumber
  • Squeeze lime

Wraps

  • 2 Light Tortillas or Pita Bread

Method

  1. In a bowl place the tandoori paste with yoghurt, garlic and ginger. 
  2. If the chicken is very thick give it a belt between some cling film with a rolling pin or meat mullet so it is nearly even.  Cut into long lengths and marinate in the tandoori / yoghurt mixture in the fridge.  Make sure all chicken is covered with mixture.  Marinate for at least ½ hour, more if time prevails….you can do this maybe in the morning ready for dinner.
  3. Spray then heat griddle pan or BBQ on high heat, around 5-10 minutes. 
  4. Turn heat to med-high then cook chicken for around 10 minutes.
  5. Whilst chicken is cooking arrange tortillas on bench.  Divide salad ingredients up on to the wrap towards one side.
  6. Mix the dressing ingredients together.
  7. Once chicken is cooked take off heat and sit on a board.  Squeeze ½ lime onto chicken. Slice the chicken.
  8. Place sliced chicken on top of salad ingredients, drizzle the dressing over the chicken.
  9. Now carefully roll tightly the wrap, either tie each end with string or hold together with toothpicks.
  10. Wraps can be made ahead of time, wrap up in cling film or foil and store in the fridge.

Nutrition Table

Servings: 2 Serving size:406g
Average Serve Average 100g
Energy 2280 kJ 562 kJ
  545 Cal 134 Cal
Protein 57.8 g 14.2 g
Fat, total 11.9 g 2.9 g
- Saturated 5.0 g 1.2 g
Carbohydrate 48.1 g 11.8 g
- Sugars 12.7 g 3.1 g
Sodium 1120 mg 276 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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