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Five high‑protein, low‑carb wraps packed with smoky tandoori‑marinated chicken, fresh crunchy vegetables, and a creamy yogurt‑lime sauce. Perfect for meal‑prepping on a budget – each wrap costs about $4 and provides roughly 65 g of protein for the batch.
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Everything you need to know about this recipe
Tandoori chicken originates from the traditional tandoor oven of North India, where marinated meat is cooked at high heat. Wrapping the smoky chicken in flatbread is a modern, portable adaptation that blends Indian flavors with the convenience of a wrap, popular in fast‑casual Indian‑inspired eateries.
In Punjab, tandoori chicken is often served with a side of mint‑coriander chutney, while in Delhi it may be spicier with extra red chili. Some regions add yogurt‑based sauces, and coastal areas sometimes incorporate coconut milk for a milder taste.
Street vendors typically serve the chicken inside a warm naan or roti, topped with fresh onions, cilantro, and a drizzle of tangy yogurt sauce, making it easy to eat on the go.
Tandoori chicken is a staple at festive gatherings, weddings, and holiday feasts such as Diwali and Eid, where its vibrant color and smoky flavor symbolize celebration and hospitality.
Authentic tandoori chicken relies on yogurt, tandoori masala, lemon juice, garlic, and ginger. Substitutes can include a mix of paprika, cumin, coriander, and a splash of vinegar if tandoori spice mix is unavailable.
Serve the wraps alongside a side of cucumber raita, spiced lentil dal, or a crisp papadum for a balanced meal that complements the smoky chicken.
Common errors include over‑marinating the chicken, overcooking it until dry, using too much sauce which makes the wrap soggy, and not warming the tortilla enough, leading to tearing.
The quick marination still imparts the signature tangy, smoky flavor while keeping the prep time under 20 minutes, ideal for busy home cooks who need a fast meal‑prep solution.
Yes. Store the cooked chicken, sliced vegetables, and sauce in separate airtight containers in the refrigerator for up to 3 days. Assemble the wraps just before eating to keep the tortillas from becoming soggy.
Chef Jack Ovens focuses on practical, budget‑friendly cooking techniques for home chefs, offering quick meal‑prep ideas, flavor‑forward recipes, and tips for getting restaurant‑quality results without expensive equipment.
Chef Jack Ovens blends classic Indian flavors with Western convenience, emphasizing fast prep, cost efficiency, and meal‑prep strategies, whereas many Indian channels prioritize traditional cooking methods and longer fermentation or marination times.
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