Tandoori Chicken Wraps
Serves 5
Directions
- 1Butterfly the chicken breast and slice it into thin strips; alternatively, you can dice it or leave it whole and slice it after cooking.
- 2Add the sliced chicken to a bowl.
- 3Add 1/4 cup (60g) of high-protein yogurt to the chicken.
- 4Add 2 teaspoons (8g) of garam masala to the bowl.
- 5Add 2 teaspoons (8g) of ground cumin.
- 6Add 1 1/2 teaspoons (6g) of ground turmeric.
- 7Add 1 teaspoon (4g) of ground coriander.
- 8Add 1 teaspoon (4g) of sweet paprika.
- 9Add 1 teaspoon (4g) of Kashmiri chili powder (or chili of your choice).
- 10Grate 2 garlic cloves into the bowl.
- 11Grate 5g (0.2oz) of peeled ginger into the bowl.
- 12Season with a pinch of salt.
- 13Season with ground or cracked pepper.
- 14Mix all ingredients to combine thoroughly, using a spatula or glove to avoid turmeric staining.
- 15Marinate the chicken for a minimum of 30 minutes.
- 16Grate half a Lebanese cucumber on the largest side of a box grater.
- 17Add the grated cucumber to a cloth or towel and squeeze out as much moisture as possible into a bowl.
- 18Add 3/4 cup (180g) of high-protein yogurt into a clean bowl.
- 19Add the squeezed cucumber into the yogurt bowl.
- 20Squeeze in the juice from about half a lemon.
- 21Roughly chop 5g (0.2oz) of coriander (cilantro), ensuring no large leaves or stems.
- 22Add the chopped coriander into the yogurt bowl.
- 23Season to taste with salt and pepper.
- 24Mix thoroughly to ensure everything is evenly incorporated and check for acidity and seasoning.
- 25Slice half a red onion into thin strips for the wrap fillings.
- 26Place a large pan onto your stovetop and place this over a high heat.
- 27When the pan is hot, lightly coat it with spray oil.
- 28Add the marinated chicken to the pan and spread it out so it's not stuck together.
- 29Let the chicken sit for about 1 to 1.5 minutes to build a crust, then start mixing it through.
- 30Repeat the process of letting the chicken sit to build color and mixing, for a total of 5 to 6 minutes, or until cooked through.
- 31Take one high-protein wrap and spread 40g (1.4oz) of the prepared Raita sauce on it.
- 32Place 200g (7.05oz) of the cooked Tandoori chicken over the Raita sauce.
- 33Top the chicken with a portion of the sliced red onion.
- 34Add some fresh coriander (cilantro) on top of the onion.
- 35Add a little bit more Raita sauce over the coriander.
- 36Finish the wrap with one baby romaine lettuce leaf.
- 37Fold the sides of the wrap inwards, then roll it tightly from the bottom, tucking it in as best as possible to secure the fillings.
- 38Wrap the assembled Tandoori chicken wrap in foil, food-safe paper, or store in an airtight container or Ziploc bag.
- 39Slice the wrap in half and serve.
Ingredients
- 1 kg Chicken Breast
- 0.25 cup High Protein Yogurt
- 2 tsp Garam Masala
- 2 tsp Ground Cumin
- 1.5 tsp Ground Turmeric
- 1 tsp Ground Coriander
- 1 tsp Sweet Paprika
- 1 tsp Kashmiri Chilli Powder
- 2 Garlic Cloves
- 5 g Ginger
- Salt
- Cracked Black Pepper
- 0.75 cup High Protein Yogurt
- 0.5 Cucumber
- 0.5 Lemon
- 5 g Coriander
- 5 High Protein Wraps
- 0.5 Red Onion
- 1 Baby Romaine Leaf
Equipment
KnifeCutting boardMixing bowlsMeasuring cupsMeasuring spoonsMicroplaneCloth or towelLarge panSpatulaTongsFood safe paperAir tight containersZiplock bags
Tips
- To prevent the Raita sauce from being soggy or watery, squeeze out as much moisture as possible from the grated cucumber.
- When cooking the chicken, let it sit for about a minute to a minute and a half to build a crust before mixing it through. Repeat this to build color and prevent overcooking.
- For assembling, place the Raita down first, then the Tandoori chicken, followed by red onion, coriander, and finally a lettuce leaf.
- When wrapping, fold the sides in and then roll it over, tucking it in as best as possible. Store it on the seam.
- For storing fully assembled wraps, place them in the fridge for up to 4 days.
- If freezing, only freeze the cooked Tandoori chicken and allow it to thaw overnight before reheating or eating cold, to avoid soggy wraps.
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