Tandoori chicken wrap

Dietician's Tip

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

Ingredients

  • 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

Directions

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.

Serving Information

Serves 1

Nutritional analysis per serving

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

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 4
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 2
Vegetables: 1

Last Updated Jan 26, 2019


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