Tandoori Chicken Wraps

0 comments

dailydining91.3915 hours ago3 min read

Experience the rich, vibrant flavors of India with this budget-friendly Tandoori Chicken Wrap recipe. Perfect for a high-protein meal prep option, these wraps combine tender, spicy chicken with a refreshing garlic raita sauce and fresh vegetables, all encased in a high-protein tortilla. Whether for lunch or dinner, these wraps promise a satisfying and delicious meal.

Ingredients

Tandoori Chicken:
πŸ’¦ Spray oil
πŸ— 1 kg 2.2 lb chicken breast, sliced
πŸ₯› 1/4 cup 60g high-protein yogurt
πŸ§„ 2 garlic cloves, grated
🫚 5g 0.2oz ginger, grated
🌢️ 2 tsp 8g garam masala
🌿 2 tsp 8g ground cumin
🧑 1 1/2 tsp 6g ground turmeric
πŸ§‚ 1 tsp 4g ground coriander
🌑 1 tsp 4g sweet paprika
🌢️ 1 tsp 4g Kashmiri chilli powder or any chili of choice
πŸ§‚ Salt & ground white pepper to taste

Garlic Raita Sauce:
πŸ₯› 3/4 cup 180g high-protein yogurt
πŸ§„ 1 garlic clove, grated
πŸ₯’ 1/2 cucumber, grated & squeezed
πŸ‹ 1/2 lemon, juiced
🌿 5g 0.2oz coriander cilantro, chopped
πŸ§‚ Salt & ground white pepper to taste

Fillings:
πŸ₯™ 5 high-protein wraps
πŸ— 200g 7.05oz tandoori chicken per wrap
πŸ₯› 40g 1.4oz raita per wrap
πŸ₯¬ 1 baby romaine lettuce, shredded
πŸ§… 1/2 red onion, sliced


Instructions

1- Marinating the Tandoori Chicken:

  • Butterfly and slice the chicken breasts into thin strips.
  • In a bowl, combine chicken, yogurt, garlic, ginger, and all spices. Mix thoroughly.
  • Marinate in the refrigerator for at least 30 minutes.

2- Preparing the Garlic Raita Sauce:

  • Grate the cucumber and squeeze out excess moisture.
  • Mix cucumber with yogurt, lemon juice, grated garlic, and chopped coriander. Season with salt and pepper.

3- Cooking the Chicken:

  • Heat a pan over high heat and lightly coat with spray oil.
  • Cook marinated chicken in batches if necessary, allowing each piece to sear until golden brownβ€”around 5-6 minutes.

4- Assembling the Wraps:

  • Spread the garlic raita sauce on each wrap.
  • Layer with cooked chicken, red onion, and shredded lettuce.
  • Roll the wrap tightly, folding in the sides.

Prep Time: 15-20 minutes
Cook Time: 5-6 minutes
Total Time: Approximately 40 minutes
Servings: 5 wraps
Calories per Serving: 423
Protein per Serving: 65g
Total Fat per Serving: 10g
Carbohydrates per Serving: 15g
Equipment: Pan, Bowl, Grater, Knife, Cutting Board, Measuring Spoons


Cooking Tips

  • Marinate Longer: For deeper flavors, marinate the chicken for several hours or overnight.
  • Spice Levels: Adjust the chili powder to your preferred heat level.
  • Storage: Store wraps in the fridge for up to 4 days. For longer storage, freeze the chicken separately.

#mealprep #tandoori #highprotein #budgetfriendly #healthymeal #indianflavors #chickenwraps #easyrecipes


YouTube channel - Chef Jack Ovens: https://www.youtube.com/@ChefJackOvens
#chefjackovens


Comments

Sort byBest