Tandoori chicken wrap - Mayo Clinic

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Tandoori chicken wrap

Print Products and services By Mayo Clinic Staff

Dietitian s tip

If you can't find whole-grain flatbread, use a whole-grain pita or tortilla.

Number of servings

Serves 1 High FiberHealthy carb

Ingredients

4 ounces boneless, skinless chicken breast 1/4 teaspoon ground turmeric 1/4 teaspoon ground cumin 1/4 teaspoon minced garlic 1/4 teaspoon ground white pepper 1/4 teaspoon ground cayenne pepper 1/4 teaspoon coriander seeds 1/4 teaspoon ground nutmeg 2 ounces plain non-fat yogurt 1 piece flatbread (about 2 ounces) 1 cup chopped spinach (about 2 ounces) 1/4 small cucumber, sliced (about 2 ounces) Coarse chopped basil, to taste

Directions

Season chicken with spices and let marinate in the refrigerator for 2 hours. Heat gas or charcoal grill to medium high (or turn on broiler). Grill or broil chicken about 3 to 4 minutes per side or until the internal temperature is 165 F. Let cool. Slice chicken and toss with yogurt. Build wrap with flatbread, sliced chicken and yogurt, spinach, cucumber, and basil.

Nutritional analysis per serving

Serving size 1 wrap

Total carbohydrate 29 gDietary fiber 9 gSodium 378 mgSaturated fat 1 gTotal fat 6 gTrans fat TraceCholesterol 85 mgProtein 41 gMonounsaturated fat 1 gCalories 343Added sugars 0 gTotal sugars 7 g

DASH Eating Plan Servings

Grains and grain products 2 Vegetables 1 Meats, poultry and fish 4 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Vegetables 1 Carbohydrates 2

Diabetes Meal Plan Choices

Meat and meat substitutes 4 Nonstarchy vegetables 1 Starches 1 1/2 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Jan. 26, 2019

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