Tandoori Chicken Roll-Ups

Makes 6 servings

* 1 1/2 lb (675 g) skinless, boneless chicken breasts

* 6 large flour tortillas, folded in half or in quarters and wrapped in a damp cloth and steamed briefly

* 6 large lettuce leaves

* 1 1/2 cups (375 mL) grated carrot

For the tandoori marinade:

* 1 3/4 cups (425 mL) low-fat plain yogurt

* 2 1/2 tbsp (37 mL) minced fresh ginger

* 1 1/2 tbsp (22 mL) minced garlic

* 1 tsp (5 mL) dried chili flakes, or to

taste

* 1 1/4 tsp (6 mL) ground cumin

* 1 1/4 tsp (6 mL) dried oregano

* 1 tsp (5 mL) salt

* 1/2 tsp (2 mL) freshly ground black pepper

* 3 tbsp (45 mL) extra-virgin olive oil

For the mint-yogurt dressing:

* 1 1/2 cups (375 mL) whole-milk plain yogurt

* 1/2 tsp (2 mL) ground cumin

* 3 tbsp (45 mL) chopped fresh mint

* 1 tsp (5 mL) salt, or to taste

1. For the tandoori marinade: In a bowl large enough to hold chicken, mix together yogurt, ginger, garlic, chili flakes, cumin, oregano, salt, pepper and oil. Pound the chicken breasts to flatten them to a uniform 1/4-inch (6-mm) thickness. Toss chicken breasts in marinade to coat and let marinate for 20 minutes.

2. Wipe excess marinade from chicken and pan fry the pieces for 2 to 3 minutes per side until just cooked through.

3. While the chicken is cooking, prepare the dressing. In a bowl, mix together yogurt, cumin, mint leaves and salt.

Cut cooked chicken into thin slices. Unfold warm tortillas. To serve, arrange slices of chicken and a lettuce leaf on a flour tortilla, top with shredded carrot, spoon on some of the dressing, roll up and eat with your fingers.

Approximate nutrition per serving: 400 calories, 9 g fat, 35 g protein, 44 g carbohydrates, 4 g fibre

Tip of the Day

Here's an interesting fact from What Einstein Told His Cook, a book on science in the kitchen.

Ever wonder why potato chips are sold in opaque packages while other snacks such as pretzels and pork rinds have clear windows that let you see the contents?

Manufacturers want to protect the chips from ultraviolet light, which will oxidize the fat in the chips and quickly turn them rancid.

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