Tandoori Chicken Wrap with Salad
Makan Tengah Hari • Malaysia
How to Make Tandoori Chicken Wrap with Salad (Traditional & Healthy Version)
Tandoori Chicken Wrap with Salad is a beloved dish in Malaysia, blending North Indian flavors with the vibrant multicultural palate of our nation. This meal is perfect for lunch, featuring juicy tandoori-marinated chicken, crisp garden salad, and a soft wholemeal wrap. It’s a staple at Malaysian mamak stalls, especially in urban areas where Indian Muslim cuisine flourishes. The aromatic spices of tandoori, combined with lemongrass and fresh local herbs, create a fusion that’s both traditional and uniquely Malaysian. The wrap is light, convenient, and packed with protein, making it ideal for individuals seeking a balanced, health-conscious meal. While inspired by Northern Indian cuisine, our local version often includes fresh ulam (herbs) like daun selasih (basil) and a hint of cili padi for that extra Malaysian kick. Whether enjoyed at home or on-the-go, this Tandoori Chicken Wrap with Salad brings together the best of Malaysian multicultural gastronomy, highlighting the country’s love for bold flavors and wholesome ingredients.
Bahan-bahan(untuk 1 wrap with salad (about 250g per serving))
- 200g Chicken breast, skinless (ayam tanpa kulit)
- 2 pieces Wholemeal wraps (roti gulung bijirin penuh)
- 1/3 cup Low-fat yogurt (yogurt rendah lemak)
- 2 tbsp Tandoori spice mix (serbuk tandoori)
- 1 stalk Lemongrass (serai, finely chopped)
- 2 cloves Garlic (bawang putih, minced)
- 1/2, sliced Cucumber (timun)
- 1, sliced Tomato (tomato)
- 1 cup Salad greens (mixed ulam or lettuce)
- 1, finely chopped Cili padi (optional, for heat) - pilihan
- 1 tsp Olive oil (minyak zaitun)
- to taste Salt & black pepper (garam & lada hitam)
Arahan
- 1
In a bowl, combine low-fat yogurt, tandoori spice mix, chopped lemongrass, minced garlic, salt, and black pepper.
3 minutes
Mix thoroughly to ensure even coating for maximum flavor.
- 2
Slice chicken breast into thin strips and marinate in the yogurt mixture for at least 10 minutes.
10 minutes
For deeper flavor, marinate up to 2 hours in the fridge.
- 3
Heat olive oil in a nonstick pan over medium heat. Cook marinated chicken strips until golden and cooked through, about 8-10 minutes.
10 minutes
Do not overcrowd the pan to ensure even cooking.
- 4
Warm wholemeal wraps on a dry skillet for 1 minute per side.
2 minutes
Warming the wraps makes them more pliable for rolling.
Kenapa hidangan ini sihat
Choosing grilled, lean chicken and wholemeal wraps significantly reduces saturated fat while maximizing protein and fiber intake. The use of olive oil, yogurt, and abundant fresh vegetables keeps the meal light yet filling. This dish is low in unhealthy fats and free from deep frying, making it ideal for weight management, energy, and overall wellness. It’s a great lunch option for those tracking calories.
This Tandoori Chicken Wrap with Salad provides a balanced combination of lean protein, complex carbohydrates, and ample dietary fiber. Chicken breast is packed with protein for muscle repair, while the wholemeal wrap and fresh vegetables add vitamins A, C, and K, plus minerals like potassium and magnesium. Low-fat yogurt offers probiotics for gut health. The inclusion of ulam and lemongrass delivers antioxidants and anti-inflammatory benefits, making this meal nourishing and wholesome.
Petua
- 💡Tip 1: Marinate chicken overnight for the richest flavor.
- 💡Tip 2: Use a grill pan for authentic charred tandoori aroma.
- 💡Tip 3: Add chopped daun selasih or coriander for extra fragrance.
Penyimpanan & hidangan
Wraps are best consumed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. Keep salad and chicken separate for longer storage to prevent sogginess. Reheat chicken before assembling.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 370.0 kcal |
