Indian · Lunch
Butter Chicken Wrap
Chicken breast simmered in a tomato and yogurt curry with ginger, garlic, garam masala and cumin, rolled in a whole-wheat tortilla with cucumber and cilantro. This lower-cholesterol take uses minimal oil and yogurt instead of cream for a lighter take on the classic Indian butter chicken.
$4
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
512Calories
49.3gProtein
13.6gFat
46.8gCarbs
14.2gSugar
9.4gFiber
712mgSodium
78mgChol
3.1gSat Fat
980mgPotassium
210mgCalcium
4.6mgIron
0.5mcgVitamin B12
11mgVitamin C
Goes well with
Pale Ale or IPA
local
Masala Chai
international
low-cholesterol
gluten-free-adaptable
protein-rich
high-fiber
low-chol
Instructions
1
Prep
Toss chicken breast with half the ginger-garlic paste, salt, and turmeric; let sit covered 15 minutes.
2
Sear
Heat olive oil in a nonstick skillet over medium-high heat. Sear chicken 4–5 minutes, turning once, until browned and no longer pink inside.
3
Saute
Slice the onion and add to the skillet. Saute over medium heat 3 minutes until softened and translucent.
4
Simmer
Stir in remaining ginger-garlic paste, garam masala, cumin, and smoked paprika; cook 1 minute. Add canned tomatoes and tomato paste, simmer over medium-low heat 6–8 minutes until sauce thickens and coats the back of a spoon.
5
Finish
Off heat, stir in Greek yogurt, evaporated milk, and honey one spoonful at a time. Fold in black beans and warm through over low heat 1–2 minutes until glossy.
6
Warm
Warm tortilla in a dry skillet over medium heat 20–30 seconds per side until pliable.
7
Build
Lay tortilla flat, spoon chicken mixture down the centre, top with cucumber slices and cilantro.
8
Plate
Fold in the sides and roll tightly into a wrap, tucking ends under. Slice diagonally and plate cut sides facing up.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 1/2 cup120g plain Greek yogurt, low-fat
- 2 tbsp2 tbsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp cumin, ground
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp turmeric, ground
- 1 cup120g, a third of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp tomato paste
- 2 tsp2 tsp olive oil
- 11 onion
- 2 tsp2 tsp honey
- 4 tbsp60ml low-fat evaporated milk
- 22 whole-wheat tortilla (approx. 8-inch, 55g)
- 66 cucumber slices
- a small handful of fresh cilantro leaves
- 1/2 cup70g cooked black beans
- salt, to taste
