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Indian Tandoori Chicken Tikka Wraps (Tender Breast!)
Looking for healthy meals for dinner? Indulge in these mouthwatering Indian Tandoori Chicken Tikka Wraps! Tender, grilled chicken nestled in homemade roti, adorned with fresh greens, and luscious sauces, creating a delightful explosion of taste and texture. High protein recipe!
Ingredients
Tandoori chicken tikka
- ½ cup Greek yogurt, zero fat
- 1 lemon, fresh, juice only
- 2 tbsp olive oil, extra virgin
- 4 cloves garlic, fresh, large, finely chopped
- 2 inch ginger, fresh, finely chopped
- 2 tsp smoked paprika
- 2 tsp Kashmiri red chilli, powder, extra hot
- 1 tsp mango powder, "amchur"
- ½ tsp cinnamon powder
- ½ tsp aniseed powder
- 2 tsp salt, sea salt
- 900 g chicken breast, 4 extra large breasts, skinless, cut into 24 pieces
Roti wraps
- 6 rotis
- 1 cup tomato sauce
- 6 cups lettuce, or your favourite greens
- 1 cup avocado dip
Equipment
- 1 blender or food processor to make avocado dip (sauce)
Instructions
Tandoori chicken tikka
- Create a tandoori chicken tikka marinade by combining Greek yogurt, oil, garlic, ginger, lemon juice, salt and all the spices. Use a large-sized container that has a secure lid to hold the chicken.
- Cut the boneless chicken breast in half vertically, then slice horizontally twice. Each breast should yield 6 large pieces – a total of 24 pieces.
- Cut the boneless chicken breast in half vertically, then slice horizontally twice. Each breast should yield 6 large pieces – a total of 24 pieces.
- Soak six thick wooden skewers in water for at least one hour to avoid burning when you grill the chicken tikka.
- Thread each piece of chicken onto a skewer, piercing it through the middle to ensure even cooking.
- Preheat your oven to the broil setting, and carefully place the chicken breast skewers in an oven-proof tray. Be sure that you leave ample room between each skewer.
- Place the tray in the oven and position it on the shelf above the middle. Grill your skewers for 10 minutes, flip them and cook the other side for an additional 10 minutes or until cooked through. As you turn the skewers, make sure to rotate each piece so all sides are cooked through with some char. Total grilling time is between 20-25 minutes.
Roti wraps
- Lay a homemade roti flat on a clean surface and spread a generous amount of tomato sauce evenly over the roti.
- Add a handful of fresh greens on top of the sauce.
- Place 4 pieces of Tandoori Chicken Tikka on the bed of greens.
- Drizzle a generous amount of avocado dip over the chicken and greens.
- Carefully fold and wrap the roti around the fillings, creating a snug and delicious package. To secure the wrap, insert a wooden pick through the layers, holding them together. Repeat the process for additional wraps.
Notes
What fillings can I put in my wrap?
Multicultural wrap-filling ideas
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- Mexican Flair: Add some black beans, salsa, guacamole, and shredded cheese for a delicious Mexican-inspired wrap with a burst of flavours.
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- Mediterranean Delight: Stuff your wrap with hummus, falafel, tabbouleh, and pickled vegetables for a taste of the Mediterranean in every bite.
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- Asian Fusion: Fill your wrap with teriyaki-glazed tofu, shredded carrots, cucumber, and a drizzle of sesame ginger dressing for an Asian-inspired twist.
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- Greek Goodness: Stuff your wrap with spicy chicken, tzatziki sauce, Kalamata olives, feta cheese, and fresh tomatoes for a taste of Greece.
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- Indian Spice: Add spiced chickpeas, cucumber raita, pickled onions, and a sprinkle of chaat masala for an Indian-inspired wrap bursting with authentic flavours.
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- Middle Eastern Medley: Fill your wrap with shawarma-style grilled chicken, tahini sauce, pickled turnips, and fresh parsley for a taste of the Middle East.
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- Italian Charm: Stuff your wrap with grilled veggies, pesto sauce, fresh mozzarella, and sun-dried tomatoes for an Italian-inspired delight.
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- Caribbean Twist: Add jerk-spiced grilled chicken, mango salsa, avocado, and shredded cabbage for a taste of the Caribbean in your wrap.
Food safe storage
- Tandoori Chicken Tikka: After preparing the chicken tikka, allow it to cool to room temperature. For the best taste and texture, store the cooked chicken in a separate airtight container in the fridge.
- Freshly Made Roti: For soft and delightful wraps, consider making fresh roti right before assembling the wraps. This way, you'll enjoy the perfect texture, and the wraps won't turn dry or stiff.
- Sauces - Tomato and Avocado Dip: To keep the sauces tasting their best, store them in airtight mason jars in the fridge. You can make these a few days in advance - if you prefer.
Nutrition Information:
Calories: 527kcal (26%)Carbohydrates: 48g (16%)Protein: 41g (82%)Fat: 14g (22%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 96mg (32%)Sodium: 1553mg (65%)Potassium: 1435mg (41%)Fiber: 12g (48%)Sugar: 9g (10%)Vitamin A: 2332IU (47%)Vitamin C: 45mg (55%)Calcium: 126mg (13%)Iron: 5mg (28%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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