Mayo Clinic Health Library

Recipe: Tandoori chicken wrap

Updated: 12-20-2012

Dietitian's tip: If you can't find a whole-grain flatbread, you may substitute a whole-grain pita bread or tortilla.

Ingredients

Serves: 1

  • 4 ounces boneless, skinless chicken breast
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon minced garlic
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon coriander
  • 1/4 teaspoon nutmeg
  • 2 ounces fat-free plain yogurt
  • 1 piece flatbread (about 2 ounces)
  • 1 cup chopped spinach (about 2 ounces)
  • 1/2 small cucumber, sliced (about 2 ounces)
  • Coarse chopped basil, to taste

Directions

Season chicken with spices, cover or put into plastic bag, 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 breasts 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 all ingredients: flatbread, sliced chicken and yogurt, spinach, cucumber, and basil. Enjoy.

Nutritional Analysis per serving
  • Calories: 391
  • Total carbohydrate: 33 g
  • Cholesterol: 97 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 2 g
  • Protein: 49 g
  • Saturated fat: 1 g
  • Sodium: 524 mg
  • Sugars: 0 g
  • Total fat: 7 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings