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Recipe: Tandoori chicken wrap

Recipe: Tandoori chicken wrap

Tandoori chicken is a dish that originated in India. This version is served as a wrap with flatbread.

If you can''t find a whole-grain flatbread, you may substitute a whole-grain pita bread or tortilla.

Directions

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.


Ingredients
  • 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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories391 
Carbohydrate33 g 
Cholesterol97 mg 
Fiber4 g 
Monounsaturatedfat2 g 
Potassium 
Protein49 g 
Saturatedfat1 g 
Servingsize1 wrap 
Sodium524 mg 
TotalFat7 g 

2012-12-20

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