Cooking at Home - Chicken Masala Wrap

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Saturday, May 5, 2018

Cook time: 20 minutes

Makes:   4 Servings 

Ingredients

  • 1 sweet potato (peeled)
  • 1 tablespoon vegetable oil
  • 2 red, yellow, green, or orange bell peppers (seeded and sliced, 2 to 3 peppers)
  • 1 medium tomato (chopped)
  • 1 sweet onion (sliced)
  • 1/2 teaspoon ginger paste (or 1 teaspoon freshly grated ginger)
  • 1/3 tablespoon garlic paste (or 1 clove garlic, minced)
  • 1/8 teaspoon crushed red pepper (or paprika)
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground turmeric
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup water
  • 4 medium grilled or cooked boneless, skinless chicken breasts (thinly sliced)
  • 1 cup plain nonfat yogurt
  • 1/3 medium cucumber (peeled and grated)
  •   Fresh mint leaves for garnish (optional)
  • 1 cup chopped lettuce
  • 4 whole wheat tortillas (or flatbread, warmed)
  •   cup Fresh mango slices (optional)

Directions

  1. In a medium saute pan over moderate heat, warm the oil. Add the bell peppers, tomato, onion, ginger, garlic, crushed red pepper, cumin, cinnamon, turmeric, 1/2 teaspoon salt, and 1/8 teaspoon pepper and cook until slightly tender, about 10 minutes. 
  2. Add 3 tablespoons water and chicken and continue to cook for several more minutes. 
  3. In a medium bowl, make the raita by stirring together the yogurt, cucumber, and the remaining 1 tablespoon water. Sprinkle with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper and garnish with fresh mint leaves.
  4. To serve: Place lettuce and a scoop of chicken masala mixture in the center of each tortilla or roll. Add a spoonful of the raita to each wrap, or serve it on the side, along with fresh mango slices.

Source: The Epicurious 2013 Healthy Lunchtime Challenge Cookbook

Nutrition Information

Nutrients Amount

Calories 330 

Total Fat 8 g

Saturated Fat 1 g

Cholesterol 73 mg

Sodium 415 mg

Total Carbohydrate 42 g

Dietary Fiber 6 g

Total Sugars 12 g

Added Sugars included 0 g

Protein 21 g

Vitamin D 0 mcg

Calcium 180 mg

Iron 3 mg

Potassium 902 mg