These mouth-watering Indian-style snacks are very quick to make. Chapattis are the healthiest of Indian breads, as they are often made with wholemeal flour and are usually cooked on a dry griddle or pan without any fat. A yogurt-based raita, containing cucumber and tomato, is the perfect accompaniment.
Recipe provided by:
Reader's Digest
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DIABETES Cookbook
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Chapattis:
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200 g (7 oz) cooked chicken breast
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2 tbsp sunflower oil
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250 g (9 oz) broccoli florets, finely chopped
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45 g (1 ½ oz) unsalted cashew nuts, coarsely chopped
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2 tsp grated fresh root ginger
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1 garlic clove, finely chopped
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4 tbsp mango chutney
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4 chapattis
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pepper
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Raita:
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340 g (12 oz) plain low-fat yogurt
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1 cucumber, about 300 g (10 ½ oz), cut into quarters lengthways and seeded
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100 g (3 ½ oz) tomato, very finely chopped
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½ tsp ground coriander
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½ tsp ground cumin
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pinch of cayenne pepper
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pinch of salt
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Preparation method
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1.
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Combine all the ingredients for the raita in a serving bowl. Cover and refrigerate.
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2.
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Preheat the grill. Then cut the chicken into small bite-sized pieces, discarding any skin.
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3.
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Heat the oil in a large frying pan, add the broccoli, cashews, ginger and garlic, and cook for 5 minutes, stirring, until the broccoli is tender.
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4.
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Add the chicken, mango chutney and pepper to taste to the broccoli mixture and stir to mix. Then cook for a further 2 minutes, stirring constantly, until the chicken is hot.
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5.
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Meanwhile, place the chapattis on the rack in the grill pan and sprinkle with water. Grill for 2 minutes, turning once.
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6.
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Put the chicken mixture on top of the chapattis and roll them up. Serve hot, with the raita as an accompaniment.
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Copyright
Copyright by The Readers Digest Association, Inc. 2004
Another idea
For Mexican-style chicken and broccoli tortillas, use 8 flour tortillas instead of chapattis. Heat the tortillas, one at a time, in a dry frying pan for 20 seconds, turning once. Make a fresh tomato salsa by mixing together 4 ripe tomatoes, skinned and finely diced, 1 small onion, finely chopped, 1–2 tbsp finely chopped fresh coriander, a squeeze of lemon juice, a few drops of Tabasco sauce, and pepper to taste. Prepare the chicken and broccoli mixture as above, omitting the chutney and using pine nuts instead of cashews. Divide the mixture among the hot tortillas, add a spoonful of salsa and roll up.
Plus points
Broccoli is packed with vitamins. It is an excellent source of the antioxidants beta-carotene and vitamin C as well as vitamin E. Just 1 serving of cooked broccoli (about 85 g/3 oz) provides nearly 50 per cent of the recommended daily intake of vitamin C. It also provides good amounts of the B vitamins niacin and B6. * In common with other members of the Cruciferae family of vegetables, such as cauliflower, Brussels sprouts, cabbage and kale, broccoli contains a number of different phytochemicals. One of these, indoles, may help to protect against breast cancer by inhibiting the action of the oestrogens that trigger the growth of tumours.
Each serving provides
Excellent source of vitamin C. Good source of copper, folate, iron, vitamin B6, vitamin E. Useful source of calcium, niacin, potassium, vitamin B1, zinc.