Subway Tandoori Chicken Tikka Wrap
Tandoori Chicken Tikka Wrap is a homemade recreation of the popular Subway menu item. It combines the smoky and spicy flavors of tandoori chicken with fresh veggies, all wrapped in a soft tortilla or flatbread. Using healthy ingredients and low-fat options, this version is perfect for anyone looking for a high-protein, low-fat meal.
Nutrition Facts
Per serving
Energy
228 kcal
Protein
13 g
Carbs
35 g
Fat
4 g
Fiber
7 g
Ingredients
Boneless, skinless Chicken Breast
50 gms (50g)
Tandoori Masala
0.5 tbsp (7.5g)
Skimmed milk Curd (Homemade)
2 tbsp (30g)
Red chilli Powder
0.5 tsp (2.5g)
Turmeric powder
0.25 tsp (1.25g)
Ginger Paste
1 tsp (5g)
Garlic paste
1 tsp (5g)
lemon juice
1 tbsp (15g)
Common salt
0.5 tsp (2.5g)
Cumin Powder
0.5 tsp (1g)
Whole Wheat Tortilla
2 small (80g)
Lettuce
0.25 cup, chopped (50g)
Cucumber
0.25 cup, sliced (50g)
Tomato
0.25 cup, sliced (50g)
Red Onion
0.25 cup, sliced (50g)
Mint Chutney
1 tbsp (15g)
Hung Curd Dressing
1 tbsp (15g)
Instructions
Preparation
Marinate the chicken**:
- In a bowl, mix yogurt, tandoori masala, red chili powder, turmeric powder, cumin powder, ginger-garlic paste, lemon juice, and salt.
- Add the chicken breast pieces and coat them well with the marinade.
- Cover and refrigerate for at least 2 hours.
Cooking Steps
For Tandoori Chicken:
Preheat your oven to 200°C (400°F) or heat a grill pan.
Place the marinated chicken on a baking tray or grill pan and cook for 20-25 minutes, turning halfway through, until fully cooked and slightly charred.
Once cooked, slice the chicken into thin strips.
For Wrap Assembly:
Heat the tortilla lightly on a pan to make it pliable.
Spread a thin layer of mint chutney and hung curd dressing on the tortilla.
Arrange chopped lettuce, sliced cucumber, tomatoes, and onions evenly.
Add the sliced tandoori chicken strips on top of the veggies.
Roll the tortilla tightly into a wrap, folding the edges in to secure the filling.
Serve immediately.