Tandoori Chicken Wraps
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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:
π¦ Spray oil
π 1 kg 2.2 lb chicken breast, sliced
π₯ 1/4 cup 60g high-protein yogurt
π§ 2 garlic cloves, grated
π« 5g 0.2oz ginger, grated
πΆοΈ 2 tsp 8g garam masala
πΏ 2 tsp 8g ground cumin
π§‘ 1 1/2 tsp 6g ground turmeric
π§ 1 tsp 4g ground coriander
π‘ 1 tsp 4g sweet paprika
πΆοΈ 1 tsp 4g Kashmiri chilli powder or any chili of choice
π§ Salt & ground white pepper to taste
Garlic Raita Sauce:
π₯ 3/4 cup 180g high-protein yogurt
π§ 1 garlic clove, grated
π₯ 1/2 cucumber, grated & squeezed
π 1/2 lemon, juiced
πΏ 5g 0.2oz coriander cilantro, chopped
π§ Salt & ground white pepper to taste
Fillings:
π₯ 5 high-protein wraps
π 200g 7.05oz tandoori chicken per wrap
π₯ 40g 1.4oz raita per wrap
π₯¬ 1 baby romaine lettuce, shredded
π§
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 brownβaround 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.
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YouTube channel - Chef Jack Ovens: https://www.youtube.com/@ChefJackOvens
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