Tandoori Chicken Wrap

Ingredients

Chicken Wrap

Calories 389 (17% from fat)
Fat 7 gram
Saturated Fat 1.2 gram
Trans Fat 0 gram
Chol. 66 mg.
Sodium 1219 mg.
Carb. 50 gram
Fiber 2.9 gram
Sugar 31 gram
Sugar Alcohol 0 gram
Protein 29 gram

(If you're trying to cut back on sugar, eliminate the mango chutney and you drop 28 grams per serving.)

Tomato-Curry Yogurt

Calories 45 (1% from fat)
Fat 0.05 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 229 mg.
Carb. 4.5 gram
Fiber 0.6 gram
Sugar 3.3 gram
Sugar Alcohol 0 gram
Protein 6.3 gram

2 tbsp. low-sodium soy sauce

1 tsp. ground cumin

1 tsp. ground turmeric

1/2 tsp. ground coriander

1/4 tsp ground red pepper

1/4 tsp. dried orange peel

1 pound skinned, boned chicken breast halves, cut into strips (approximately 4 chicken breast halves) (average weight is 4 oz. raw per chicken breast)

2 tsp. seasame oil or vegetable oil, divided

cooking spray

1 1/2 cups julienne-cut carrot

8 (1inch) sliced green onions

1/4 cup fresh cilantro leaves

4 (6-inch) flour tortillas

1/2 cup mango chutney (optional)

cilantro sprigs (optional)

Tomato-Curry Yogurt

1 cup plain low-fat Greek yogurt

1/2 cup tomato sauce

3/4 tsp. curry powder

1/2 tsp. Splenda

1/8 tsp. pepper

1. Combine the first 6 ingredients in a medium bowl, stirring it together and then using it to coat the chicken. Cover the chicken and mixture and marinate in refrigerator 30 minutes.

2. Heat 1 teaspoon oil in a large non-stick skillet coated with cooking spray over medium heat. Add chicken; cook 8 minutes or until done. Remove chicken from skillet; keep warm. Add 1 teaspoon oil to skillet; place over medium-high heat until hot. Add carrot and green onions; saute for 10 minutes or until browned. Stir in cilantro leaves.

3. Spread 3 tablespoons Tomato-Curry Yogurt over each tortilla. Top each with 1 cup chicken mixture and 1/3 cup carrot mixture. Roll up tortillas. Serve each wrap with 2 tablespoons of mango chutney and garnish with cilantro sprigs, if desired.

Yield: 4 servings.

1. Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2 inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in tomato sauce and remaining ingredients. Cover and chill.

Yield: about 3/4 cup (4 Servings and Serving Size is 3 Tablespoons Each.)