Tandoori Chicken Wrap
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
Ingredients
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
Chicken Wrap
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.
Tomato-Curry Yogurt
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: 4 Servings Chicken Wrap
Yield: About 3/4 Cup Tomato-Curry Yogurt - 4 Servings and Serving Size is 3 Tablespoons Each