Miso chicken wraps with pickled cucumber tzatziki

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Miso chicken wraps

The mint in this recipe stimulates the trigeminal nerve, giving a cooling sensation in the mouth

75 minutes (including marinating)

Serves 2

Ryan Riley

Recipe by: Ryan Riley | Chef

This recipe is not only high in protein; it’s also a good source of phosphorus, zinc and iron. As well as the nutritional benefits of the dish, the chicken packs in some serious flavour!

This is from Ryan Riley’s booklet of recipes to help people living with cancer enjoy food again. See all our recipes for people living with cancer.

Ribbon to symbolise someone with cancerRecipe for people living with cancer

Ryan Riley

Recipe by: Ryan Riley | Chef

This recipe is not only high in protein; it’s also a good source of phosphorus, zinc and iron. As well as the nutritional benefits of the dish, the chicken packs in some serious flavour!

This is from Ryan Riley’s booklet of recipes to help people living with cancer enjoy food again. See all our recipes for people living with cancer.

Ribbon to symbolise someone with cancerRecipe for people living with cancer

Ingredients

  • 4 small boneless chicken thighs
  • 1 teaspoon miso paste
  • 1 teaspoon smoked paprika
  • 1 teaspoon mixed herbs
  • 2 teaspoons garlic paste
  • 3 tablespoons pickle brine
  • Ground black pepper, to taste
  • ¼ fresh cucumber
  • Jar of pickled cucumbers
  • Small handful of mint, finely chopped
  • Handful of dill, finely chopped
  • 4 tablespoons kefir yoghurt or low-fat natural yoghurt
  • Spray oil

TO SERVE:

  • 2 Greek-style flatbread or wholemeal tortilla wraps
  • Mint leaves
  • Dill leaves
  • Pickles

CALORIES: 523

FAT: 20.9g

5 A DAY: 1

SALT: 2g

SUGAR: 16g

Method

  1. Cut the chicken thighs into small strips and place them into a mixing bowl. Add in the miso paste, smoked paprika, mixed herbs, and 1 teaspoon of the garlic paste. Then add the pickle brine, season with black pepper, and mix well. Leave to marinate for at least 45 minutes.
  2. To make the tzatziki, dice the fresh cucumber and 3 pickled cucumbers from the pickle jar into small pieces. Add the chopped herbs, and mix into the kefir yoghurt (or fat-free yoghurt). Add in the final teaspoon of garlic paste and stir well. This can be kept in the fridge for up to 2 days.
  3. Turn the grill onto a medium-high heat. To cook the chicken, using the spray oil, spray a few sprays onto a baking tray and lay out the chicken into a single layer. Place the tray under the grill and allow the chicken to cook for 7 minutes. Using tongs, flip the chicken over and cook on the other side for 7 minutes. Make sure that the chicken is cooked all the way through before eating.
  4. To serve, warm the flatbreads under the grill for 1–2 minutes before spooning over the pickled cucumber tzatziki and adding the chicken. Finish with fresh herbs and pickles, and serve.

To lower the fat content of the dish, you can remove the skin from the thighs after cooking or use chicken breast if you want.

You can also enjoy this dish alongside a mixed salad and/or rice.


Enjoy food again

FOR PEOPLE LIVING WITH CANCER