Makes 4 burritos · 60 min from scratch · about 35 min with the shortcut

Chicken Tikka Burritos

Name: Chicken Tikka Burritos
Total time: 60 min
Yield: 4 burritos
Ingredients: 1⅓ lb boneless, skinless chicken breast, diced; ½ cup plain nonfat Greek yogurt; 1 tbsp plus 1 tsp lemon juice; 2 tbsp Kashmiri chili powder (or 2 to 3 tsp regular chili powder); 1 tsp each turmeric, ground coriander, ground cumin and salt; 2 tsp light butter; ½ white onion, diced; 3 garlic cloves, minced; 2 tsp turmeric; ⅔ cup basmati rice, rinsed; 1¼ cups chicken broth; Salt and chopped parsley; 1 cup plain nonfat Greek yogurt; 1 green chile, such as serrano; 1 tbsp plus 1 tsp dried mint; 1 tsp ground cumin and ½ tsp salt; 2 garlic cloves; 4 low carb 10-inch tortillas (about 110 calories each)

Calories: 480
Protein: 56 g
Carbs: 61 g
Fat: 12 g

Per burrito, from scratch. Shortcut numbers are below.

Or use the shortcut

Ingredients

Chicken Or use the shortcut

1⅓ lb boneless, skinless chicken breast, diced
½ cup plain nonfat Greek yogurt
1 tbsp plus 1 tsp lemon juice
2 tbsp Kashmiri chili powder (or 2 to 3 tsp regular chili powder)
1 tsp each turmeric, ground coriander, ground cumin and salt

Turmeric rice

2 tsp light butter
½ white onion, diced
3 garlic cloves, minced
2 tsp turmeric
⅔ cup basmati rice, rinsed
1¼ cups chicken broth
Salt and chopped parsley

Mint yogurt sauce

1 cup plain nonfat Greek yogurt
1 green chile, such as serrano
1 tbsp plus 1 tsp dried mint
1 tsp ground cumin and ½ tsp salt
2 garlic cloves

To finish

4 low carb 10-inch tortillas (about 110 calories each)

Directions

Marinate the chicken. Mix the chicken with the yogurt, lemon juice and spices. Cover and refrigerate for 20 minutes.
Shortcut: skip
Start the rice. Melt the butter in a saucepan over medium heat. Cook the onion, garlic and turmeric, stirring, for 3 to 5 minutes.
Cook the rice. Add the rice, broth and a pinch of salt. Cover and cook on low for 15 minutes, stirring now and then. Let it rest 5 minutes, then stir in some parsley.
Cook the chicken. Brown it in a skillet over medium heat for 10 to 15 minutes, turning, until it reaches 165°F.
Shortcut: heat instead
Make the sauce. Pulse the sauce ingredients in a blender for 5 to 10 seconds. If it is too thin, stir in a spoonful more yogurt.
Warm the tortillas. Heat each one in a dry skillet for 1 minute per side so it rolls without tearing.
Roll the burritos. Divide the sauce, rice and chicken between the tortillas. Roll each one up tightly.

Skip the cooking

Use 1 lb Chicken Shawarma instead

It comes fully cooked and already marinated with garlic, paprika and turmeric, so steps 1 and 4 go away. Thaw it in the fridge overnight. Heat it in a skillet over medium high heat for 5 to 7 minutes, turning, until it reaches 165°F. Chop it, then roll the burritos.

Per burrito: 520 cal · 49 g protein · 64 g carbs · 19 g fat.

Build your box

Want more protein? Use 1 lb Chicken Crumbles with the step 1 spices (leave out the salt). Warm them in a skillet over medium heat for 3 to 4 minutes, stirring, until they reach 165°F. Per burrito: 520 cal · 58 g protein · 61 g carbs · 17 g fat.

Nutrition per burrito is estimated from USDA data and Portside label values.