There is something very convivial about sitting at the table and assembling your own wrap. You put in exactly what you want, you eat it with your fingers (yes, you will definitely need napkins or kitchen towel with this meal), and there is always the temptation to pile on too much delicious spicy chicken and fresh salsa, which means you invariably end up with the whole thing falling apart. The kids love this – it’s a really fun way to eat a whole variety of fruit and green vegetables, with the added benefit of good, low-fat protein from the chicken.
SERVES TWO (DOUBLE UP FOR A FAMILY OF FOUR)
PREP TIME – 15 MINUTES + UP TO 24 HOURS FOR CHICKEN TO MARINADE COOKING TIME 10 TO15 MINUTES
For the chicken wraps
● 2 free range chicken breasts (leave skin on for extra flavour, or use skinless if you want to cut out the fat)
● 4 tortilla wraps
● 2 large handfuls of rocket or watercress
● glug of balsamic vinegar
● fresh coriander to serve
For the marinade
● 2 tbsp mango chutney
● ½ tbsp madras curry paste
● 1 tsp ground coriander
● 1 tsp ground cumin
● 1 tbsp olive oil
● 1 tbsp lemon juice
For the yogurt sauce
● 200ml low-fat natural yogurt
● pinch of chilli powder
● ½ tsp ground coriander
● ½ tsp ground cumin
For the salsa
● 1 mango, chopped into small cubes
● 6cm cucumber, chopped into small cubes
● 6 firm cherry tomatoes, chopped into small cubes
● ½ tsp coriander seeds, crushed in pestle and mortar
● handful of fresh mint leaves, roughly chopped
● handful of fresh coriander leaves, roughly chopped
● juice of ½ a lime
● 2 tbsp olive oil
1. Mix the marinade ingredients together, add to the chicken and leave for at least 10 minutes, but for best results, marinade up to 24 hours in the fridge.
2. Heat the grill to high. Place the chicken on a strong piece of aluminium foil, folded up at the sides around the chicken to catch the juices.
3. Cook the chicken under the grill for10 to15 minutes, coating frequently with the marinade, including the lumps of mango from the chutney. Turn the chicken halfway through cooking. When the chicken is almost cooked, turn it skin side up so that it can crisp up.
4. Meanwhile, prepare the yogurt sauce. Mix together the yogurt, chilli powder, ground coriander and cumin and chill until the chicken is ready to serve.
5. To make the salsa, mix all the salsa ingredients in a bowl. You can use green, red or yellow peppers as well if you like.
6. Put the rocket into a serving bowl.
7. Wrap the tortilla wraps in foil and warm them in the oven for a few minutes.
8. Carve the chicken breasts into diagonal strips, and place on a serving dish. Discard any fat in the foil tray and then add a glug of balsamic vinegar, scrape off and add the tasty bits stuck on the foil. Then, pour the balasmic mixture over the chicken. Decorate with coriander leaves.
9. Arrange the salsa, yogurt sauce, chicken and rocket in separate dishes on the table and then prepare your wraps. Add a little bit of everything to your tortilla, roll it like a pancake, cut it in half, pick it up and eat!
NUTRITION PER SERVING
ENERGY (KCAL) 700
PROTEIN (G) 36
CARBOHYDRATE (G) 60
FAT (G) 38
OF WHICH SUGARS (G) 43
OF WHICH SATURATES (G) 10
SALT (G) 1.2
FIBRE (G) 7
For more healthy recipes and ideas, see Kate’s book Go Faster Food, £12.99, available on Amazon and in all good book stores, or at Kate’s Go Faster Food website: www.gofasterfood.com