Indian · Lunch
Spiced Chicken Roll
Lean chicken breast is marinated in yogurt and Indian spices, then pan-seared with minimal oil and rolled into a whole-wheat tortilla with cucumber, onion and mint-cilantro chutney. Tandoori-style char and the marinade's tang stay intact, keeping this handheld wrap satisfying but light.
$3
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
378Calories
45.2gProtein
10.4gFat
27.8gCarbs
5.3gSugar
4.9gFiber
612mgSodium
95mgChol
2.4gSat Fat
780mgPotassium
180mgCalcium
2.1mgIron
0.4mcgVitamin B12
8.5mgVitamin C
Goes well with
Indian Pale Ale (IPA)
local
Masala Chai
international
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Combine chicken strips with yogurt, ginger-garlic paste, garam masala, cumin, chili powder, turmeric, lemon juice and salt in a bowl, stirring until coated.
2
Marinate
Cover and chill for 20 minutes so the yogurt tenderizes the chicken and spices penetrate.
3
Sear
Heat olive oil in a nonstick skillet over medium-high heat and lay chicken strips in a single layer, cooking 4–5 minutes per side until edges char and centre is opaque.
4
Finish
Transfer seared chicken to a plate, rest 2 minutes, then slice into bite-size pieces. Stir cilantro and mint into the remaining yogurt with salt. Warm tortilla in the dry skillet 20 seconds per side until pliable, then spread chutney down the centre and layer cucumber, onion and chicken. Fold in sides and roll tightly into a cylinder.
5
Plate
Slice the roll in half on a sharp diagonal and place both halves seam-side down.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast, cut into strips
- 120g120g plain yogurt
- 2 tsp2 tsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp chili-powder
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tsp2 tsp lemon-juice
- 2 tsp2 tsp olive-oil
- 90g90g whole-wheat tortilla
- 50g50g cucumber
- 40g40g onion
- 30g30g plain yogurt, for mint-cilantro chutney
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp mint
- 2 pinch2 pinch salt
