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.
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.
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.
Excellent source of vitamin C. Good source of copper, folate, iron, vitamin B6, vitamin E. Useful source of calcium, niacin, potassium, vitamin B1, zinc.