GRILLED CHICKEN TIKKA WRAPS – GREAT FOR LUNCH

to make grilled chicken tikka wraps you will need:

• 4x BFree Multigrain Wraps (4x HeB)
• 2 chicken breasts, sliced into strips
• 2 tbsp Patak’s Tikka Spice paste (4 syns)
• 5 tbsp fat-free natural yogurt
• ¼ of a large cucumber (you know what you can do with the rest, you saucy bugger)
• 2 tsp mint sauce
• 4 handfuls of rocket (or any salad leaves)
• 1 pouch Tesco Everyday Value Golden Vegetable Rice (you can use any brand, but this one is free – others will vary up to about 3 syns so check!)
• 2 large onions, sliced

to make chicken tikka wraps you should:

• mix together the Tikka paste with 1 tbsp of the natural yogurt, and then stir into the chicken to coat completely – longer you can leave it, the better, but we just marinated for an hour or so
• whilst the chicken marinades, add the onion to a large frying pan with few squirts oil and a good pinch of salt, and cook over a low heat with the lid on – stir every now and again until well caramelised and when it starts to stick, stir a bit more often – they won’t go golden, but when they’re sticky and gloopy they’re done
• whilst that’s cooking, make the raita by peeling and dicing the cucumber and stirring into the natural yoghurt and mint sauce – keep in the fridge until you need it
• make up the rice according to the packet instructions (leave out the oil, even if it says to use it)
• next, get to business – if you’re using the Tefal Optigrill, simply press the Manual button until the light is orange, and once preheated add the chicken and close the lid until cooked
• if using the grill, heat to medium-high, place the chicken underneath and cook until done, not forgetting to turn it now and again
• grab your wraps and spread over as much raita as you like, followed by a sprinkling of rocket leaves, a couple of spoons of rice, caramelised onion and finally the chicken – this doesn’t need to be exact, just stuff them with as much as you want!
• roll into a wrap shape, cut in half and enjoy