These are some of our favorite recipes, mostly from Cooking Light, but we tend to edit portions and ingredients
that suit our taste buds (e.g. when a recipe calls for 1 minced garlic clove, we use about 4 :) ).
Other recipes are passed down from family and friends.
Enjoy!

Friday, February 24, 2012

Curry Chicken Wraps with Nectarine Chutney

Add a bit of exotic flavor to a basic grilled chicken wrap by marinating the chicken in a yogurt-curry mixture and topping the chicken with mango chutney, ginger, and fresh mint.

Yield: 6 servings (serving size: 1 wrap)
Total:

Ingredients:

  • 1 cup plain fat-free yogurt 
  • 3 tablespoons curry powder
  • 3 tablespoons lime juice, divided 
  • 4 (6-ounce) skinless, boneless chicken breast halves 
  • 10 cilantro sprigs 
  • 6 garlic cloves, crushed 
  • 2 cups chopped nectarines
  • 3/4 cup finely sliced green onions
  • 1/3 cup mango chutney
  • 2 tablespoons chopped fresh cilantro 
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon grated peeled fresh ginger
  • 1/4 teaspoon ground red pepper
  • 1/2 teaspoon salt
  • Cooking spray 
  • 6 (1.9-ounce) light whole-wheat flatbreads (such as Flatout)
  • 24 (1/8-inch-thick) slices cucumber 
  • 1 1/2 cups loosely packed baby arugula
  • 1 cup vertically sliced red onion 

Preparation:

  1. Combine yogurt, curry, and 1 tablespoon lime juice in a large heavy-duty zip-top plastic bag; squeeze bag to mix. Cut 3 shallow slits in each chicken breast. Add chicken, cilantro sprigs, and garlic to bag, squeezing to coat chicken. Seal and marinate in the refrigerator for 2 hours, turning occasionally.
  2. Combine remaining 2 tablespoons lime juice, nectarines, and next 6 ingredients (through red pepper) in a bowl; toss gently. Cover and set aside.
  3. Preheat grill to medium-high heat.
  4. Remove chicken from bag; discard marinade. Sprinkle chicken with salt; place chicken on grill rack coated with cooking spray. Cover and grill for 4 minutes on each side or until chicken is done. Let stand 5 minutes. Cut chicken across the grain into thin slices.
  5. Place 1/3 cup nectarine chutney in center of each flatbread. Divide chicken evenly among flatbreads. Top each with 4 cucumber slices, 1/4 cup arugula, and about 2 1/2 tablespoons red onion; roll up. Cut each wrap in half diagonally.

Nutritional Information:

  • Calories: 283
  • Fat: 3.9g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.4g
  • Protein: 30.8g
  • Carbohydrate: 38.4g
  • Fiber: 11g
  • Cholesterol: 49mg
  • Iron: 2.8mg
  • Sodium: 732mg
  • Calcium: 89mg
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