STEPS Recipe Card - September

TANDOORI CHICKEN AND RAITA WRAP

Chef: Habeeb Salem

Serves 4

Message from nutritionist, Kellie Collins

A perfect option for any lunchbox, this low fat wrap makes use of delicious natural flavours with the herbs, spices, lemon juice and garlic, reducing the need for added salt.

Ingredients

For the chicken:

2 skinless chicken fillets, butterflied*

1/2 lemon

30g tandoori spice

150g low fat natural yoghurt

1 clove garlic, crushed

*Butterflied: split chicken along its length, separating it into halves that remain joined

For the raita:

150g low fat natural yoghurt

1/2 cucumber, grated

1 sprig fresh mint, finely shredded

1/4 teaspoon salt

1/2 lemon, juiced

4 flour tortillas

50g shredded iceberg

Method:

Squeeze the juice of the lemon onto the chicken fillets and leave for 10 minutes. In a separate bowl, mix the yoghurt, tandoori spice and garlic. Add the chicken to the tandoori mix and marinade for an hour. Place the chicken on a wire rack on a grill tray and put under a hot grill for 4-5 minutes on each side, or until cooked through.

For the raita, mix the yoghurt, grated cucumber, mint, salt and lemon juice together.

Check the taste and add more salt if required.