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Tender, smoky chicken tikka pieces wrapped in a soft paratha with crisp onions and a zesty mint chutney. This popular Indian street food is a flavor-packed meal on the go, perfect for a quick lunch or dinner.
For 4 servings
Marinate the Chicken
Prepare the Paratha Dough
Make the Mint Chutney
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Tender, smoky chicken tikka pieces wrapped in a soft paratha with crisp onions and a zesty mint chutney. This popular Indian street food is a flavor-packed meal on the go, perfect for a quick lunch or dinner.
This north_indian recipe takes 75 minutes to prepare and yields 4 servings. At 606.06 calories per serving with 40.65g of protein, it's a moderately challenging recipe perfect for lunch or dinner or snack.
Cook the Chicken Tikka
Cook the Parathas
Assemble and Serve
Replace the chicken with 400g of paneer or firm tofu, cut into cubes. Reduce the marination time to 30 minutes.
For a creamier, less spicy version (Malai Tikka), replace red chili powder with black pepper and add 2-3 tablespoons of heavy cream or cashew paste to the marinade.
If you're short on time, use store-bought whole wheat tortillas or rotis instead of making parathas from scratch.
Sauté sliced bell peppers and onions and add them to the roll along with the chicken for extra crunch and nutrition.
Chicken is a high-quality lean protein, crucial for building and repairing tissues, muscle growth, and maintaining overall body function.
The whole wheat parathas are rich in complex carbohydrates and fiber, which provide a steady supply of energy and help in maintaining digestive health.
The use of dahi (yogurt) in the marinade introduces beneficial probiotics that support a healthy gut microbiome and aid digestion.
Spices like turmeric, ginger, and garlic, along with fresh herbs like mint and coriander, are packed with antioxidants that help combat oxidative stress in the body.
A single homemade Chicken Tikka Roll contains approximately 500-550 calories, depending on the amount of oil used and the size of the paratha. This makes it a substantial and satisfying meal.
It can be a balanced meal. It provides protein from chicken, complex carbs from the whole wheat paratha, and healthy fats. To make it healthier, use minimal oil for cooking the parathas and load up on fresh onions and herbs.
Yes, you can. Replace the whole wheat flour (atta) with a gluten-free flour blend suitable for flatbreads. Also, ensure the besan (gram flour) used in the marinade is certified gluten-free.
It's best to store the components separately in airtight containers in the refrigerator for up to 2 days. Reheat the chicken and parathas separately, then assemble the roll just before eating to prevent it from becoming soggy.
Absolutely! For a healthier, lower-oil option, preheat your oven to 400°F (200°C). Arrange the marinated chicken on a baking sheet lined with foil and bake for 15-20 minutes, or until cooked through and slightly charred. You can broil for the last 1-2 minutes for extra char.