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Tandoori chicken wrap

January 26, 2019

Recipe

Enjoy the flavors of India with this grilled chicken and flatbread wrap.

Serves 1

If you can't find whole-grain flatbread, use a whole-grain pita or tortilla.

Season chicken with spices and let marinate in the refrigerator for 2 hours.

Heat gas or charcoal grill to medium high (or turn on broiler). Grill or broil chicken about 3 to 4 minutes per side or until the internal temperature is 165 F. Let cool.

Slice chicken and toss with yogurt. Build wrap with flatbread, sliced chicken and yogurt, spinach, cucumber, and basil.

4 ounces boneless, skinless chicken breast
1/4 teaspoon ground turmeric
1/4 teaspoon ground cumin
1/4 teaspoon minced garlic
1/4 teaspoon ground white pepper
1/4 teaspoon ground cayenne pepper
1/4 teaspoon coriander seeds
1/4 teaspoon ground nutmeg
2 ounces plain non-fat yogurt
1 piece flatbread (about 2 ounces)
1 cup chopped spinach (about 2 ounces)
1/4 small cucumber, sliced (about 2 ounces)
Coarse chopped basil, to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 2 Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates Fats Fruits 2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 343 Calories 29 g Total carbohydrate 85 mg Cholesterol 9 g Dietary fiber 1 g Monounsaturated fat Potassium 41 g Protein 1 g Saturated fat 1 wrap Serving size 378 mg Sodium 6 g Total fat