'Chicken' Tikka Wraps Recipe
Servings: 12
Ingredients
- 12 x yellow or possibly white corn taco shells Or possibly 8-inch flour tortillas
- 2 Tbsp. regular or possibly low-sodium tamari or possibly soy sauce
- 1 Tbsp. honey or possibly brown rice syrup
- 1 sm garlic clove, chopped
- 2 x thin slices gingerroot, finely shredded
- 1 lrg scallion, thinly sliced
- 1/2 tsp crushed red pepper, flakes
- 3/4 lb steamed tempeh cut into 1/4-inch strips
- 1/4 c. bottled mango chutney
- 1/2 c. plain nonfat yogurt or possibly soy yogurt
- 1 tsp grnd cumin
- 1 1/2 c. shredded lettuce
Directions
- This is a great spicy Caribbean mix.
- Preheat oven to 250 degrees. If using taco shells, separate and place on baking sheet. If using tortillas, wrap in foil. Bake taco shells or possibly tortillas about 10 min or possibly till heated through. Alternatively, wrap tortillas in damp paper towels and microwave on HIGH 30 to 60 seconds.
- Meanwhile, heat large nonstick skillet over medium heat. Add in tamari or possibly soy sauce, honey or possibly brow rice syrup, garlic, gingerroot, scallion and red pepper flakes and bring to a simmer, stirring constantly. Add in tempeh, stir to coat thoroughly. Cook over high heat, stirring constantly, about 4 min.
- To assemble, in each taco shell or possibly tortilla place 2 or possibly 3 tempeh strips, 1 tsp. chutney, 2 tsp. yogurt and a sprinkle of cumin. Top with shredded lettuce. Roll tortillas around filling ingredients.
- Makes 12 wraps.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 66g | |
| Recipe makes 12 servings | |
| Calories 166 | |
| Calories from Fat 68 | 41% |
| Total Fat 7.82g | 10% |
| Saturated Fat 2.16g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 90mg | 4% |
| Potassium 195mg | 6% |
| Total Carbs 18.12g | 5% |
| Dietary Fiber 1.1g | 4% |
| Sugars 2.24g | 1% |
| Protein 7.22g | 12% |
