I love this recipe; Tandoori chicken with oven roasted blackened peppers and onions, cucumber raita, spring onions and salad, all wrapped together in a soft tortilla wrap.
Now I purposefully left the words ‘low fat’ out of the title, because I thought it might put people off. But it is! This tandoori chicken wrap is one of my favourite go to recipes when I want something healthy and tasty that I don’t have to think about. My husband loved this when I first cooked it for him and had no idea it was so low in fat.
I serve it two different ways; either on top of a warmed naan or in a flatbread or wrap. The filling/topping is exactly the same so use whatever kind of bread you like. I have tried cooking the chicken in every way possible; oven baked, stir fried in a wok, grilled, on a grill pan and on a barbeque. The best way, without question, is on a barbeque, closely followed by under a grill. For this recipe, I have used a grill.
This recipe serves 2. If your grill and oven are combined, you will need to remove the vegetables when they are just about done and then turn your grill on to cook the chicken. if you have a separate grill then you can cook the chicken at the same time as the vegetables for the specified time. These instructions are for a combined oven and grill.
If you like you can also have some mango chutney in your wrap.
- Prep Time : 15 minutes
- Cook Time : 30 minutes
- 6 chicken thighs - cut into chunks
- 1/2 red, 1/2 yellow and 1/2 green pepper - cut into 1 inch chunks
- 1 red onion - cut into 1 inch chunks
- 4 spring onions - sliced finely into long strips
- 1 tbs tandoori powder
- 300g low fat plain yoghurt
- 1/2 cucumber
- handful crunch mixed salad leaves or rocket
- 2 tortilla wraps
- handful of mint or coriander leaves, or both
- salt and pepper
- spray oil
- 1/2 tsp turmeric - (optional)
1. Pre heat the oven to about 220 degrees (fan oven). You want it to be hot so the vegetables become blackened.
2. Place the chicken in a large bowl and add about 200g of the yoghurt. You want the chicken to be smothered in yoghurt. Add the tandoori paste, a few chopped mint and/or coriander leaves and a pinch of black pepper. Cover and place in the fridge.
3. Put the pepper and onion in a roasting tray and spray with a few pumps of oil. If you aren't bothered about calories, drizzle with vegetable oil. Season with salt and pepper. Place in the oven for around 20-25 minutes or until blackened at the edges.
4. Make the raita. Put the rest of the yoghurt in a bowl. Scoop out the seeds and then grate half the cucumber into the middle of a few sheets of kitchen roll. Hold over the sink and squeeze out the excess liquid. Add to the yoghurt. Chop up a few coriander or mint leaves and throw those in. Finish with a pinch of salt and pepper. You can add a bit of turmeric for colour if you like. Mix it all together, cover and place in the fridge.
5. Finely slice the rest of the cucumber and put to one side with the spring onion.
6. Remove the vegetables from the oven when they are starting to blacken around the edges. Put the grill on full and place a metal roasting dish or baking tray underneath the grill. When the grill is heated, put the chicken in the hot dish and place under the grill for around 8-12 minutes until cooked. You can put the vegetables back in for the last few minutes to heat up.
6. After cooking the chicken for about 5 minutes, heat up a grill pan or frying pan. Place the wrap in the pan and heat for a couple of minutes on each side. If you prefer you can put the wrap under the grill for a couple of minutes when you have taken the chicken out.
7. Place the tortilla wrap on a plate. Pile the chicken, peppers and lettuce down the middle in a line. Drizzle with the raita and sprinkle the spring onions, cucumber and a few coriander leaves on top. Finally add some lettuce leaves and wrap it all up tightly.