to make grilled chicken tikka wraps you will need:
- 4x BFree Multigrain Wraps (4x HeB)
- 2 chicken breasts, sliced into strips
- 2 tbsp Patak’s Tikka Spice paste (4 syns)
- 5 tbsp fat-free natural yogurt
- ¼ of a large cucumber (you know what you can do with the rest, you saucy bugger)
- 2 tsp mint sauce
- 4 handfuls of rocket (or any salad leaves)
- 1 pouch Tesco Everyday Value Golden Vegetable Rice (you can use any brand, but this one is free – others will vary up to about 3 syns so check!)
- 2 large onions, sliced
to make chicken tikka wraps you should:
- mix together the Tikka paste with 1 tbsp of the natural yogurt, and then stir into the chicken to coat completely – longer you can leave it, the better, but we just marinated for an hour or so
- whilst the chicken marinades, add the onion to a large frying pan with few squirts oil and a good pinch of salt, and cook over a low heat with the lid on – stir every now and again until well caramelised and when it starts to stick, stir a bit more often – they won’t go golden, but when they’re sticky and gloopy they’re done
- whilst that’s cooking, make the raita by peeling and dicing the cucumber and stirring into the natural yoghurt and mint sauce – keep in the fridge until you need it
- make up the rice according to the packet instructions (leave out the oil, even if it says to use it)
- next, get to business – if you’re using the Tefal Optigrill, simply press the Manual button until the light is orange, and once preheated add the chicken and close the lid until cooked
- if using the grill, heat to medium-high, place the chicken underneath and cook until done, not forgetting to turn it now and again
- grab your wraps and spread over as much raita as you like, followed by a sprinkling of rocket leaves, a couple of spoons of rice, caramelised onion and finally the chicken – this doesn’t need to be exact, just stuff them with as much as you want!
- roll into a wrap shape, cut in half and enjoy