Curry Chicken Wraps with Nectarine Chutney

Health score
33%
Curry Chicken Wraps with Nectarine Chutney
140 min.
6
400kcal

Suggestions

Ingredients

  • 1.5 cups baby arugula loosely packed
  • 10  cilantro sprigs 
  • inch cucumber 
  • tablespoons curry powder 
  • cup yogurt plain fat-free
  • tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh grated peeled
  • tablespoons mint leaves fresh chopped
  •  garlic cloves crushed
  • 0.8 cup green onions finely sliced
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lime divided
  • 0.3 cup mango chutney 
  • cups nectarines chopped
  • cup onion red vertically sliced
  • 0.5 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • 11.4 ounce flatbreads light whole-wheat (such as Flatout)

Equipment

  • bowl
  • grill
  • ziploc bags

Directions

  1. Combine yogurt, curry, and 1 tablespoon lime juice in a large heavy-duty zip-top plastic bag; squeeze bag to mix.
  2. Cut 3 shallow slits in each chicken breast.
  3. Add chicken, cilantro sprigs, and garlic to bag, squeezing to coat chicken. Seal and marinate in the refrigerator for 2 hours, turning occasionally.
  4. Combine remaining 2 tablespoons lime juice, nectarines, and next 6 ingredients (through red pepper) in a bowl; toss gently. Cover and set aside.
  5. Preheat grill to medium-high heat.
  6. Remove chicken from bag; discard marinade.
  7. Sprinkle chicken with salt; place chicken on grill rack coated with cooking spray. Cover and grill for 4 minutes on each side or until chicken is done.
  8. Let stand 5 minutes.
  9. Cut chicken across the grain into thin slices.
  10. Place 1/3 cup nectarine chutney in center of each flatbread. Divide chicken evenly among flatbreads. Top each with 4 cucumber slices, 1/4 cup arugula, and about 2 1/2 tablespoons red onion; roll up.
  11. Cut each wrap in half diagonally.

Nutrition Facts

Calories400kcal
Protein32.9%
Fat10.23%
Carbs56.87%

Properties

Glycemic Index
58.33
Glycemic Load
9.75
Inflammation Score
-8
Nutrition Score
28.442608677823%

Flavonoids

Cyanidin
1.02mg
Catechin
1.42mg
Epicatechin
1.21mg
Eriodictyol
0.68mg
Hesperetin
0.84mg
Naringenin
0.03mg
Apigenin
0.09mg
Luteolin
0.22mg
Isorhamnetin
1.55mg
Kaempferol
2.1mg
Myricetin
0.06mg
Quercetin
9.4mg

Nutrients percent of daily need

Calories:399.69kcal
19.98%
Fat:4.66g
7.16%
Saturated Fat:0.9g
5.65%
Carbohydrates:58.25g
19.42%
Net Carbohydrates:51.81g
18.84%
Sugar:19.44g
21.6%
Cholesterol:73.39mg
24.46%
Sodium:604.73mg
26.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.7g
67.39%
Selenium:63.05µg
90.08%
Vitamin B3:14.28mg
71.4%
Manganese:1.28mg
64.02%
Vitamin B6:1.16mg
57.96%
Vitamin K:47.44µg
45.18%
Phosphorus:450.04mg
45%
Fiber:6.44g
25.76%
Vitamin B5:2.54mg
25.39%
Potassium:887.06mg
25.34%
Magnesium:98.96mg
24.74%
Vitamin B1:0.34mg
22.36%
Iron:3.76mg
20.91%
Vitamin B2:0.33mg
19.13%
Vitamin C:15mg
18.19%
Copper:0.33mg
16.41%
Vitamin A:812.86IU
16.26%
Zinc:2.31mg
15.39%
Folate:61.05µg
15.26%
Calcium:150.67mg
15.07%
Vitamin E:1.75mg
11.64%
Vitamin B12:0.48µg
7.93%
Source:My Recipes