Spiced chicken wraps

Chicken wraps are a popular choice for a quick and healthy lunch or dinner, due to their simplicity and versatility. Here we’ve created a delicious twist on the classic chicken and salad combo, by adding some Indian-inspired flavours to spice things up a bit. If you prefer things on the less spicy-side, reduce or omit the chilli.

Ingredients

1 tbsp olive oil

280g boneless, skinless chicken thigh fillets, trimmed of fat, cut into bite-sized pieces

½ large white onion, thinly sliced into half-moons

1 clove garlic, finely chopped

2cm piece ginger, finely chopped

¼ tsp ground cumin

¼ tsp garam masala

2 tsp tomato paste

½ long red chilli, thinly sliced

¼ lemon, juiced, cut into wedges, to serve

Freshly ground black pepper

¼ small red onion, chopped

2 tbsp mango chutney or lime pickle

2 handfuls of mint or coriander

2 tbsp fat-free Greek yoghurt

2 Mission wholemeal roti, warmed

Method

Heat the oil in a large non-stick frying pan over medium heat. Add the chicken and cook for 2-3 minutes or until browned all over. Remove from the pan and set aside.

Add the onion, garlic and ginger to the pan. Cook, stirring occasionally, for 5 minutes or until softened. Increase the heat to high. Return the chicken to the pan with the cumin, masala, tomato paste, chilli and lemon juice. Season with pepper. Cook, stirring occasionally, for 10 minutes or until the chicken is tender.

Divide the chicken mixture, red onion, chutney, mint, coriander and yoghurt between the two roti. Roll up and serve the chicken wraps with lemon wedges for squeezing over.

PER SERVE 2310kJ (553Cal), protein 34g, total fat 26g (sat. fat 7g), carbs 40g, fibre 7g, sodium 619mg • Carb exchanges 2½ • GI estimate low
Nutritional Info

Lower-carb option

To make these chicken wraps lower carb, replace the roti with 2 lower carb wraps such as Woolworths Lower Carb Wholemeal Wraps.

PER SERVE 2000kJ (478Cal), protein 38g, total fat 20g (sat. fat 5g), carbs 24g, fibre 13g, sodium 500mg • Carb exchanges 1½ • GI estimate low • Lower carb
Lower-Carb Nutritional Info