Chicken mango wraps with salsa and arugula
Low-fat recipe full of vegetables and protein
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 paper 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.
This dish is a great way of eating a whole variety of fruit and green vegetables, with the added benefit of good, low-fat protein from the chicken.
Method
1. Mix the marinade ingredients together, add the chicken (with skin for extra flavor, but if you want to cut out the fat, use skinless) and leave for up to 24 hours — don’t worry if you don’t have the time, 10 minutes is better than nothing!
2. Heat the broiler and place the chicken on a strong piece of aluminum foil, folded up at the sides around the chicken to catch the juices.
3. Broil the chicken for about 10 to 15 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, make sure it is skin side up so that it can crisp up.
4. Meanwhile prepare the yoghurt sauce and chill, then chop up the mango, cucumber and tomato into small cubes and place in a bowl with the rest of the salsa ingredients. You can use green, red or yellow peppers as well if you like. Put the arugula into a serving bowl.
5. Wrap the flour tortillas in foil and warm them in the oven for a few minutes.
6. Carve the chicken breast halves into diagonal strips, and place on a serving dish. Discard any fat in the foil tray and then add a glug of balsamic vinegar and scrape off the tasty bits stuck onto the foil. Pour over the chicken. Decorate with cilantro leaves.
7. Arrange the salsa, yoghurt sauce, chicken and arugula on the table and then prepare your wraps. Add a little bit of everything, roll the wrap, cut it in half, pick it up and eat it.
Ingredients
- 4 flour tortillas
- 2 large handfuls of arugula or watercress
- 2 free-range chicken breast halves
For the marinade:
- 2 tbs mango chutney
- ½ tbs madras curry paste
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tbs olive oil
- 1 tbs lemon juice
For the salsa:
- 1 mango
- 2½in cucumber
- 6 firm cherry tomatoes
- ½ tsp coriander seed, crushed in pestle and mortar
- Handful of mint, roughly chopped
- Handful of cilantro, roughly chopped
- Juice of half a lime
- Glug of olive oil
For the yogurt sauce:
- 1 cup low-fat natural yoghurt
- Pinch of chili powder
- ½ tsp ground coriander
- ½ tsp ground cumin
Vital Statistics
Serves: 2
Preparation: 20 minutes and up to 24 hours to marinate chicken (optional)
Cooking: 15 minutes
Difficulty: Easy
Good for: A lovely fresh-tasting, healthy low-fat meal. Great for Saturday lunch if you have guests
Calories (kcal): 360
Protein (g): 37.1
Carbs (g): 20.5
Fat (g): 14.7
Fiber (g): 1.7
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