Friday, February 28, 2014

South African style curried chicken wraps

I am so excited to be able to cook with Bulgarian yogurt again, being lactose intolerant its one of the things I missed most , now since the Woolworth's lactose free Bulgarian I can add smoothies, tzatziki, yogurt marinades and dips back into my diet. This is also right on time for all my triathlon training,  as I have learnt, dairy is a great post workout food for used for recovery. Dairy contains carbohydrates which aid the muscle glycogen recovery and repair the muscles with much needed amino acids especially necessary for people like me doing multi sports training and need quick recovery to do the next sport the following day or even the same day. 

My very South African wraps are made using our local Mrs Balls chutney, Malay curry spices and of course the yogurt pictured above. It is a healthier, lighter alternative to the traditional Salome which you get on the streets of Cape Town, a roti with a curry filling loaded with butter and oil.
Quick and easy to make they are low fat and dairy free but contain wheat, either buy wheat free wraps made of corn or just wrap the filling in lettuce leaves for a paleo friendly version / wheat free.

South African style curried chicken wraps
Serves 1

1 chicken breast, flattened
30ml cape flour
2ml local curry powder
1 ml paprika
pinch of cinnamon
pinch of garam masala
salt and pepper
Squeeze of lemon
olive oil blend

1/4 cucumber, grated but throw the pip part away
2tbsp Bulgarian yogurt, can be lactose free
1/4 garlic clove, grated
pinch of chopped parsley
salt and pepper
squeeze of lemon

Chutney vegetables:
1 carrot, peeled and julienne
1 baby marrow, julienne
1tbsp Mrs Balls chutney
fresh chopped coriander
pinch of salt

1 wrap, I used Woolworth's multi seed
20g bunch of rocket leaves

Chicken:Heat the oil in a pan, mix the spices into the flour and seasoning.
Coat the chicken in the seasoned flour and fry in a little oil until golden and crisp on both sides.

Tzatziki: just mix all ingredients and season to taste.

Chutney vegetables: just mix.

Heat a dry pan and lightly warm the wrap on both sides, fill with prepared fillings, rocket, sliced chicken, chutney vegetables and tzatziki. Roll up tightly and toast the outside again.
Serve with more sauce and if you feel like some tomato salsa or even avocado.

Recipe and pictures copyright by Tamsyn Wells

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