Try Manju Malhi’s low fat Chicken Tikka Wrap

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Manju Malhi is an award winning British-born chef and food writer, specialising in Anglo-Indian cuisine. She was brought up in North West London where she grew up surrounded by Indian culture, traditions and lifestyles. However, she spent several years of her childhood in India where she explored and experienced the vast and varied cuisines of the country. Malhi has come up with her own self-styled “Brit-Indi” style of food, which mixes Indian and Western influences.


Chicken Tikka Wraps by award winning chef Manju Malhi.


4 boneless, skinless chicken breasts
1 tbsp lemon juice
2 tsp olive oil
40g tikka curry paste
2 tbsp natural unsweetened yogurt
1 tbsp gram flour
6 garlic cloves, crushed
1 tbsp peeled and grated root ginger
4 wholemeal pittas
A few washed and chopped coriander leaves
1 tomato, chopped
1 red onion, sliced
Mixed salad


1. Cut the chicken into 3cm long pieces. In a bowl large enough to hold the chicken pieces, mix the lemon juice, oil, tikka curry paste, yogurt, gram flour, if using, garlic and ginger together until well combined. Add the chicken to the bowl with the marinade. Stir the pieces well to coat. Cover the bowl and chill in the refrigerator for at least half an hour or overnight.

2. Preheat the oven to 180C/350F/gas 4. Place the marinated chicken along with any remaining marinade in an oven proof tray and cook for 20-25 minutes until the chicken is white on the inside. Finish off the cooking by placing under a grill for 3-4 minutes turning the pieces once and grilling on the other side until slightly charred.

3. Place the pitta on plates and fill with the cooked chicken, coriander leaves, tomato, red onion slices. Roll over and serve with the mixed salad.

Nutritional Information

Serves 4
Kcals 509
Fat 13g
Carbs 45g
Fibre 5.4g
Protein 50g
Salt 1.1g

Also on our Forum are Manju’s recipes for Dark Hot Chocolate, Chinese Noodle Soup, and Moroccan Chickpea Salad.

Check out more recipes by Manju on her website and on her social media.

Instagram – therealmanju
Twitter – therealmanju

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