Nutrition

Tasty mango chicken wrap with red pepper recipe

Low on calories, high on taste… a delicious meal that’s easy on the waistline. 

Full of sweet and tangy flavour, these pan-fried chicken wraps seasoned with fragrant spices and mango mixture are the perfect recipe for busy evenings, or prep your ingredients the night before for a delicious lunch. 

Nutrition per serving for uncooked ingredients 491g

  • Energy (kJ/kcal) 2241/536

  • Fat (g) 17

  • Sat. Fat (g) 5

  • Carbohydrate (g) 60

  • Sugars (g) 25

  • Protein (g) 37

  • Salt (g) 1.38

Good to know

Cooking time: 35 minutes

Calories: Under 600 calories

Heat: Medium 

Fruit and Veg: 1.5 of your 5 a day

Shopping list for 2 people

1 echalion shallot

1 garlic clove

1 red pepper

½ lemon

½ red chilli

1 bunch coriander

1 gem lettuce

1 carrot

280g diced chicken thigh (make this dish vegetarian by swapping for tofu or a chicken alternative)

1 tablespoon tomato puree

1 tablespoon curry powder

2 tablespoon mango chutney

4 soft shell tacos

DON’T FORGET 

Wash fruit, vegetables and herbs

Cooking tools you will need: fine grater (or garlic press), coarse grater, large frying pan and mixing bowl

Time to get cooking your healthy chicken wrap


1. Get prepped

Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press). Halve the pepper, discard the core and seeds. Thinly slice. Zest and halve the lemon. Halve the chilli lengthways, deseed and finely chop. Roughly chop the coriander (stalks and all). Trim the root from the baby gem lettuce, halve lengthways, thinly slice widthways. Trim and coarsely grate the carrot (no need to peel).

2. Start cooking

Preheat your oven to 200°C. Heat a drizzle of oil in a large frying pan over medium-high heat. Once hot, add the diced chicken and sliced pepper to the pan. Season with salt and pepper. Stir-fry until the peppers have softened and the chicken is golden all over, 6-8 mins. Lower the heat slightly and add the shallot to the pan.
Important: Wash your hands after handling raw meat.

3. Add the flavour

Continue to stir-fry until the shallot is softened and chicken is cooked, 3-4 mins. Meanwhile, mix together the garlic, lemon zest, tomato puree, curry powder and half of the mango chutney in a small bowl.
Once the chicken is cooked, stir the mixture into the pan until well combined. When everything begins to char, cook for 1 more minute, then remove from the heat.

Important: the chicken is cooked when no longer pink in the middle!

4. Warm the tortillas

Pop the soft shell tacos on the middle shelf of your oven to warm through, 2-3 mins.

5. Salad time

Meanwhile, pop the carrot, lettuce, half the coriander and a pinch of chilli in a bowl
along with a squeeze of lemon and a drizzle of oil. Season with salt and pepper. Toss to combine.

6. Dish up

To assemble, lay out the soft shell tacos (2 per person) and spread the remaining mango chutney in the centre of each one. Share the salad between each wrap (you might have some left over). Add the mango chutney chicken on top. Sprinkle over some remaining chilli and coriander. Fold over one end to encase the base of the filling and roll up. Serve with any remaining salad on the side. Enjoy!

 

Recipe courtesy of Hello Fresh. See www.hellofresh.co.uk