Indian · Lunch
Butter Chicken Wrap
Grilled chicken breast simmered in a lightened tomato-yogurt sauce with garam masala and a small measure of cream, tucked into a whole-wheat tortilla with cucumber and cilantro. The cooking method trims fat while keeping the smoky, tangy, mildly spiced character of classic butter chicken.
$4
15 minsPrep
18 minsCook
33 minsTotal
MediumLevel
Nutrition per serving
392Calories
42.8gProtein
13.9gFat
26.1gCarbs
7.3gSugar
5.4gFiber
701mgSodium
141mgChol
6.1gSat Fat
760mgPotassium
140mgCalcium
3.1mgIron
0.5mcgVitamin B12
9mgVitamin C
Goes well with
Indian Pale Ale (IPA)
local
Masala Chai
international
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Cut chicken breast into thin strips and toss with yogurt, ginger-garlic paste, garam masala, and turmeric until coated.
2
Marinate
Cover and refrigerate the chicken for 15 minutes to tenderize.
3
Sauté
Heat vegetable oil in a nonstick skillet over medium heat, cook onion for 3 minutes until soft and translucent.
4
Sear
Add marinated chicken strips to the skillet and cook over medium-high heat for 5 to 6 minutes, turning occasionally, until browned outside and no pink remains inside.
5
Simmer
Stir canned tomatoes, remaining garam masala and chili powder into the skillet and simmer over medium-low heat for 6 minutes, stirring occasionally, until sauce thickens.
6
Finish
Stir butter and heavy cream into the skillet and cook over low heat for 1 minute until the sauce turns lighter orange and glossy; season with salt.
7
Plate
Lay tortilla flat on a plate, spoon chicken and sauce down the center, scatter cucumber and cilantro on top, fold sides in and roll tightly.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g chicken breast
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 4 tbsp4 tbsp plain yogurt
- 2 tbsp2 tbsp ginger-garlic paste
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp chili powder
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tbsp2 tbsp heavy cream
- 2 tsp2 tsp butter
- 2 tsp2 tsp vegetable oil
- 11 onion
- 4 tbsp4 tbsp cucumber
- 2 tbsp2 tbsp cilantro
- 22 whole-wheat tortilla (approx. 2 oz/57g)
- 1/4 tsp1/4 tsp salt
