Lunch Made Easy: Curried Chicken Wrap

This fusion version of chicken curry, wrapped in a whole wheat tortilla is the perfect lunch, and is not as messy as bringing traditional South Asian food into the office. This simple wrap is a great way to add some spice to your mid-day meal.

Written by: Sheena Pradhan

Updated: June 18, 2015, 1:30 AM IST

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This fusion version of chicken curry wrapped in a whole wheat tortilla is the perfect lunch and is not as messy as bringing traditional South Asian food into the office. This simple wrap is a great way to add some spice to your midday meal.

Although this is a South Asian dish, the carbohydrate intake is lower because of the whole wheat tortilla. This would not be the case if you were eating traditional rice and naan.

Healthy and nutrient rich, the vegetables and baked chicken in this dish make a deliciously balanced meal. The seasonings can be adjusted to make the recipe more or less spicy. Utilizing light seasonings instead of heavy sauces makes the chicken curry lunch wrap easy to transport in a lunch bag or box.

Nutrient-wise, this recipe is low in calories, carbohydrates and sugar, and high in protein and fiber. The wrap has more than one meal’s worth of Vitamin C, Calcium, Iron, Potassium, Magnesium, Phosphorus, Zinc, Vitamin B12 and Folate.

The recipe also has more than a day’s worth of Vitamin A, Niacin, and Vitamin B6, some Vitamin E and Vitamin D.

This recipe makes five servings.

Ingredients

• 5 6-inch whole wheat tortillas
• 16 ounces skinless chicken breasts, chopped into cubes
• 2 cups diced carrots
• 2 cups artichoke hearts, halved (steamed, canned or frozen)
• 2 cups steamed and peeled diced beets
• 2 cups diced mushrooms
• ½ cup plain, low-fat yogurt
• 2 tablespoons turmeric
• 2 tablespoons cayenne pepper
• 1 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon mustard seed powder
• 1 teaspoon salt
• 1 teaspoon black pepper

Directions

1) In a large mixing bowl, combine chicken, yogurt and spices. Marinate for 1-2 hours.

2) Heat 1 tablespoon vegetable oil in a large sauté pan. Add chicken to pan. Cook for 10 – 15 minutes or until cooked all the way through.

3) Once chicken is done, remove from heat.

4) Add carrots to a large sauté pan. Cook until soft. Add mushrooms and cook for 10 minutes.

5) Remove from heat. Add mixture to chicken.

6) In the sauté pan, heat 1 tablespoon oil and add beets and artichokes. Cook for 3 minutes.

7) Remove from heat and add to vegetables and chicken. Stir all chicken and vegetables together to blend flavors.

8) Place a whole wheat tortilla on a plate and top tortilla evenly with chicken then with vegetables.

9) Roll tortilla into a wrap. Eat and enjoy!

Tip: Add pureed tomatoes to the yogurt for a more traditional red “curry.”

Nutrition Facts:

Total Calories 400

Total Fat 8 grams (25%)

Saturated Fat 3 grams

Trans Fat 0 grams

Monounsaturated Fats 2 grams

Polyunsaturated Fats 1 gram (15%)

Cholesterol 97 milligrams

Sodium 430 milligrams

Total Carbohydrates 22 grams (16%)

Dietary Fiber 14 grams (36%)

Sugar 14 grams

Protein 40 grams

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Vitamin A 10700 International Units (IU, 300%)

Vitamin C 14 milligrams (20%)

Calcium 264 milligrams (26%)

Iron 3 milligrams (30%)

Potassium 14 grams (29%)

Niacin 17 milligrams (107%)

Magnesium 132 milligrams (25%)

Phosphorus 616 milligrams (88%)

Zinc 3 milligrams (30%)

Vitamin E 2 milligrams (13%)

Vitamin B6 2 milligrams (100%)

Vitamin B12 1 milligram (20%)

Vitamin D 2 International Units (13%)

Folate 186 micrograms (47%)