These mouthwatering Indian-style snacks are quick to make. They use wholemeal pita wraps instead of the traditional Indian chapattis. A yoghurt-based raita, containing cucumber and tomato, is the perfect accompaniment.
200 g cooked chicken breast meat
2 tablespoons canola oil
250 g broccoli florets, finely chopped
1/4 cup unsalted cashew nuts, chopped
2 teaspoons grated fresh ginger
1 garlic clove, finely chopped
4 tablespoons mango chutney
pepper to taste
4 small wholemeal pita wraps
CUCUMBER AND TOMATO RAITA
1 cucumber, cut into quarters lengthways and seeded
350 g natural low-fat yoghurt
1 tomato, very finely chopped
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
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Preheat the grill. Cut the chicken into bite-sized pieces, discarding any skin.
Heat the oil in a frying pan, add the broccoli, cashew nuts, ginger and garlic, and cook for 5 minutes, stirring, until the broccoli is just tender. Add the chicken, mango chutney and pepper to the broccoli mixture. Cook for a further 2 minutes, stirring, until the chicken is hot.
Meanwhile, place the pita wraps on the rack in the grill pan. Grill for 2 minutes, turning once.
To make the raita, coarsely grate the cucumber and add to the yoghurt with the remaining ingredients. Stir well to mix.
Place the chicken mixture on top of the pita wraps and roll them up loosely. Serve hot, with the raita on the side.
Like its relations cabbage and cauliflower, broccoli is packed with vitamins. It is an excellent source of the antioxidants beta carotene, and vitamins C and E. It also provides good amounts of the B vitamins niacin and B6 and useful amounts of folate. All these vitamins protect and strengthen the heart and blood supply. Just one serving of cooked broccoli (about 80 g) provides nearly 100 per cent of the recommended daily intake of vitamin C.