Monday, August 26, 2013

Recipe : Tandoori chicken wrap

Serves 1


    • 4 ounces boneless, skinless chicken breast
    • 1/4 teaspoon turmeric
    • 1/4 teaspoon cumin
    • 1/4 teaspoon minced garlic
    • 1/4 teaspoon white pepper
    • 1/4 teaspoon cayenne
    • 1/4 teaspoon coriander
    • 1/4 teaspoon nutmeg
    • 2 ounces fat-free plain yogurt
    • 1 piece flatbread (about 2 ounces)
    • 1 cup chopped spinach (about 2 ounces)
    • 1/2 small cucumber, sliced (about 2 ounces)
    • Coarse chopped basil, to taste


Season chicken with spices, cover or put into plastic bag, and let marinate in the refrigerator for 2 hours.

Heat gas or charcoal grill to medium high (or turn on broiler). Grill or broil chicken breasts about 3 to 4 minutes per side or until the internal temperature is 165 F. Let cool.

Slice chicken and toss with yogurt. Build wrap with all ingredients: flatbread, sliced chicken and yogurt, spinach, cucumber, and basil. Enjoy.

Nutritional analysis per serving

Serving size: 1 wrap
Calories391Sodium524 mg
Total fat7 gTotal carbohydrate33 g
Saturated fat1 gDietary fiber4 g
Trans fat0 gSugars0 g
Monounsaturated fat2 gProtein49 g
Cholesterol97 mg

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