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.
200 g cooked chicken breasts
2 tablespoons canola oil
250 g broccoli florets, finely chopped
1⁄4 cup unsalted cashews, chopped
2 teaspoons grated fresh ginger
1 garlic clove, finely chopped
5 tablespoons mango chutney
pepper to taste
4 small whole-wheat pita wraps
Cucumber and Tomato Raita
1 cucumber, cut into quarters lengthwise and seeded
350 g plain low-fat yogurt
1 tomato, very finely chopped
1⁄2 teaspoon ground coriander
1⁄2 teaspoon ground cumin
1⁄8 teaspoon 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.
cooking time 10 mins
serves 4
PER SERVING
453 calories
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.
