Description:
This nutritious Chicken Kathi Roll is a tasty, high-protein dish that’s quick, simple, and ideal for eating on the run. This light, tasty, and nourishing wrap is made with lean spiced chicken, whole wheat roti, and fresh vegetables. It’s a guilt-free, nutritious supper that can be prepared in only 25 minutes!
Ingredients:
For the Chicken Filling:
- 1 boneless, skinless chicken breast, cut into strips
- 1 tsp olive oil
- ½ tsp cumin powder
- ½ tsp coriander powder
- ½ tsp turmeric powder
- ½ tsp garam masala
- ½ tsp red chili powder (adjust to taste)
- 1 tbsp yogurt (for tenderness)
- Salt & pepper to taste
- Juice of ½ lemon
- 1 tsp ginger-garlic paste
For the Wrap:
- 2 whole wheat rotis
- ¼ cup sliced onions
- ¼ cup sliced bell peppers
- ¼ cup chopped cucumber
- 2 tbsp mint yogurt sauce (yogurt + mint + salt)
Instructions:
- For ten minutes (or more if time permits), marinate the chicken in a mixture of yoghurt, ginger-garlic paste, and all the spices.
- In a pan, heat the olive oil over medium heat. Cook the chicken for five to seven minutes, or until it is cooked through.
- On a pan, reheat the whole wheat roti.
- Spread a dollop of mint yoghurt sauce over the roti to assemble the roll. Add the bell peppers, cucumber, onions, and cooked chicken.
- If necessary, secure it with parchment paper or foil after rolling it tightly.
- For a dinner on the run, wrap it up or serve it right away!
Why It’s Healthy:
Lean chicken for protein, whole wheat roti for fibre, a light, creamy texture with minimal oil and yogurt-based sauce, and fresh vegetables for crunch and nutrition.