This tear and share is made using healthier cooking methods where the chicken and vegetables were initially cooked on a grill pan, then roasted in the oven without adding any fat. The flat bread doesn’t include fat either and is also made on a grill pan. Rip off a piece of the flat bread and wrap it with different textures and flavours.
Spicy fruit & veg chicken
Ingredients – Serves 2
3 tbsp plain yogurt
2 chicken breasts cut into chunks
2 tsp curry powder
1 tsp smoky paprika
1 tsp grated garlic
1 tsp grated ginger
1 green pepper deseeded and cut into cubes
1 red onion peeled, quartered and separated
1 mango cut into small squares
1 tbsp coriander
Method
Mix the yogurt with chicken, curry powder, paprika, ginger, and garlic. Then marinate in fridge for at least 30minutes. Once chicken is marinated add it to griddle pan with onions and pepper, turn these to get a charred look. Cook for about 7 – 10 minutes. Then in a baking tray roast for about 15 minutes. Once cooked, spread on flatbread, add mangoes and coriander. Garnish with dollops of plain yogurt.
Flat bread
Ingredients – Serves 2
1 – 2 teacups of yogurt
1 teacup self raising flour
1 tsp sugar
1 pinch dried herbs
Method
In a bowl add flour, sugar, herbs and mix. Then combine mixture with yogurt and roll into a ball. Flatten this using a rolling pin. In a clean heated griddle pan cook the flatbread on both sides until it puffs and is charred
Recipe by
Farhanda Shah
Dietitian
