Indian Chicken and Broccoli Wrap
These mouthwatering Indian chicken and broccoli snacks are quick to make. They use whole-wheat pita wraps instead of the traditional Indian chapatis. A yogurt-based raita, containing cucumber and tomato, is the perfect accompaniment.
|Servings||Prep Time||Cook Time|
|4||10 minutes||10 minutes|
- 200 g cooked chicken breasts
- 2 tbsp canola oil
- 250 g broccoli florets finely chopped
- 1/4 cup unsalted cashews chopped
- 2 tsp fresh ginger grated
- 1 garlic clove finely chopped
- 5 tbsp mango chutney
- 4 small whole wheat pita wraps
- pepper to taste
- Cucumber and Tomato Raita
- 1 cucumber cut into quarters lengthwise and seeded
- 350 g plain, low-fat plain yogurt
- 1 tomato very finely chopped
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1/8 tsp cayenne pepper
- Preheat the broiler. Cut the chicken into bite-sized pieces, discarding any skin.
- Heat the oil in a frying pan, add the broccoli, cashews, ginger and garlic, and cook for 5 minutes, stirring, until the broccoli is just tender. Add the chicken, mango chutney and pepper to the broccoli mixture. Cook for a further 2 minutes, stirring, until the chicken is hot. Meanwhile, place the pita wraps on the broiler rack. Cook for 2 minutes, turning once.
- To make the raita, coarsely grate the cucumber and add to the yogurt with the remaining ingredients. Stir well to mix.
- Place the Indian chicken and broccoli mixture on top of the pita wraps and roll them up loosely. Serve hot, with the raita on the side.
27 g protein
19 g total fat
3 g saturated fat
52 mg cholesterol
42 g total carbohydrate
20 g sugars
8 g fibre
522 mg sodium
*Like cabbage and cauliflower, broccoli is packed with vitamins. It is an excellent source of the antioxidants beta carotene, and vitamins C and E. It also provides good amounts of the B vitamins niacin and B6 and useful amounts of folate. All these vitamins protect and strengthen the heart and blood supply.