Tandoori chicken wraps with pickled red onions and a cucumber and mint raita


I love the sort of meal where you have loads of different, tasty fillings laid out in front of you and you can make up your own tasty bite! Fajitas, Peking duck, fresh Thai spring rolls; they’re all delicious!

Wraps are great things as you can pack in loads of flavour with many different sauces, salads, meats and vegetables. Try varying up your combinations and flavours and you will have something new every time.

This recipe is low-fat, packed with flavour, simple and quick to cook! Give it a go.



Recipe (serves 4)

For the chicken:

4 chicken breasts, cut into chunks

2 tbsp fat-free natural or Greek style yogurt

1 inch fresh ginger, grated

1 clove of garlic, crushed

juice of 1/2 a lemon

1/2 a tsp each of chilli powder, ground cumin, garam masala

1 tbsp oil

For the pickled red onions:

2 red onions, very thinly sliced

200ml red wine vinegar

3 tbsp sugar

1/2 tsp salt

For the cucumber and mint raita

1/2 a cucumber, de-seeded, grated and the water squeezed out

1/2 red onion, finely diced

2 tomatoes, diced

1 tbsp mint sauce

3 tbsp thick fat-free Greek yogurt

1/2 lemon, juice only

salt and pepper

To serve:

8 wraps

mango chutney

Salad leaves

Start by marinating your chicken. In a bowl, mix together all of the marinade ingredients and stir in your chicken chunks. Leave covered in the fridge for at least 10 minutes (30 minutes to an hour is best if you have time).

While the chicken is in the fridge, pickle your onions by mixing the sugar, vinegar and salt together and then mix in the onions. Leave to one side.

For the raita, mix all of the ingredients together, season to taste and then leave to go cold in the fridge until needed.

When you’re ready to cook, heat up a frying or griddle pan and add the chicken pieces in one layer. Leave to char and go brown on one side before turning. It should be slightly blackened. Cook for around 10-12 minutes until cooked through.

Heat up your wraps in the microwave for a minute or wrap them in foil and heat in the oven for 10 minutes.

Drain your red onions and pop them into a serving dish.

Put everything into bowls, serve on the table and let everyone dig in!

Serve the chicken pieces in a wrap with some raita, pickled red onions, dollops of mango chutney and salad leaves.

These are as tasty cold as they’re warm, so enjoy the next day for lunch too!


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