Makes 3 rolls · 60 min from scratch · about 30 min with the shortcut

Chicken Tikka Rolls

Name: Chicken Tikka Rolls
Total time: 60 min
Yield: 3 rolls
Ingredients: 1⅓ lb boneless, skinless chicken breast, diced; ½ cup plain nonfat Greek yogurt; 1 tbsp plus 1 tsp tomato paste; 1 tbsp plus 1 tsp lemon juice; 1 tsp each salt, ground turmeric, ground cumin, ground coriander and chili powder; ½ tsp red food coloring (optional); Cooking spray; 1 cup plain nonfat Greek yogurt; 3 tbsp chopped fresh mint (or 1 tbsp dried); 3 garlic cloves, chopped; 1 tsp ground cumin; ½ green chile, sliced; 1 tsp salt; 1½ cups self rising flour, plus a little for rolling; 1 cup plain nonfat Greek yogurt; ½ tsp garlic powder

Calories: 580
Protein: 71 g
Carbs: 55 g
Fat: 7 g

Per roll, 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 tomato paste
1 tbsp plus 1 tsp lemon juice
1 tsp each salt, ground turmeric, ground cumin, ground coriander and chili powder
½ tsp red food coloring (optional)
Cooking spray

Mint yogurt sauce

1 cup plain nonfat Greek yogurt
3 tbsp chopped fresh mint (or 1 tbsp dried)
3 garlic cloves, chopped
1 tsp ground cumin
½ green chile, sliced
1 tsp salt

Garlic flatbreads (makes 3)

1½ cups self rising flour, plus a little for rolling
1 cup plain nonfat Greek yogurt
½ tsp garlic powder

Directions

Marinate the chicken. Mix the chicken with the yogurt, tomato paste, lemon juice, spices and food coloring (if using). Refrigerate while you make the sauce.
Shortcut: skip
Make the sauce. Blend the yogurt, mint, garlic, cumin, chile and salt for 5 to 10 seconds, until combined. Blending longer makes it runny.
Cook the chicken. Coat a large skillet with cooking spray and set it over medium high heat. Cook the chicken 10 to 15 minutes, turning, until it reaches 165°F. Set it aside.
Shortcut: heat instead
Make the dough. Stir the flour, yogurt and garlic powder with a spoon until crumbly, then knead it into a ball. If it sticks, work in more flour a little at a time. Store bought naan works too.
Cook the flatbreads. Cut the dough into 3 pieces and roll each one thin on a floured counter. Cook each one in a dry skillet over high heat for 2 to 3 minutes per side.
Roll them up. Spread the mint sauce over each flatbread. Add a third of the chicken and roll it up.

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 3 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 it up in the flatbreads with the sauce.

Per roll: 630 cal · 63 g protein · 57 g carbs · 15 g fat.

Build your box

Want more protein? Use 1 lb Chicken Crumbles. Warm them in a skillet for 3 to 4 minutes with the step 1 spices (leave out the salt). Per roll: 630 cal · 74 g protein · 53 g carbs · 13 g fat.

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