Online Personal Trainer Lunch Recipes - Tikka Wrap

Serves: 4

Shopping & Ingredients List:

400g Tofu, pressed & cubed

4 Flour Tortilla Wraps

Marinade

2 tbsp Tikka Paste

140ml Soya Yogurt

1 tsp Turmeric

2 tsp Mild Curry Powder

½ tsp Ground Cumin

2-3 Garlic Cloves, finely diced

Per Wrap

2 heaped tbsp Soya Yogurt

½ tsp Mango Chutney

handful mixed Salad Leaves

¼ Pepper, diced

1 Spring Onion, chopped

10g Microwave Pilau Rice, cooked

Method

1. To press the tofu, wrap in kitchen paper, or a clean tea towel, add a board & weights on top of the tofu so that the water is squeezed out & the tofu is dry to touch.

2. Make the marinade in a medium baking dish by mixing together the marinade ingredients. Add the cubed tofu & mix the tofu into the marinade. Cover the bowl & chill in the fridge for a minimum of 2 hours.

3. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Uncover the baking dish & bake the marinated tofu & sauce for 15-20 minutes. Allow to cool.

4. In a small bowl mix together the mango chutney & soya yogurt for the wrap & spread it over one side of the wrap. Add the remaining ingredients & a quarter of the baked tikka tofu. Roll & serve immediately or wrap with foil & store in the fridge until required. Repeat for up to 4 prepared wraps.

Macro info per serving

Protein
17g

Carbs
42.5g

Fat
11.2g

Energy
339Kcal