Chicken and tofu kathi roll

Photo of chicken and tofu kathi roll.

Served with spiced yoghurt, these chicken and tofu kathi rolls are a delicious fusion of flavours. Wrapped in a whole wheat roti, they’re packed with protein, highly flavourful, and a perfect diabetes-friendly meal.

Prep time: 30 minutes

Cooking time: 30 minutes

Serves: 4 rolls

Serving size: 1 roll

Ingredients

For chicken and tofu filling:

  • Boneless chicken breast, (300g) thinly sliced
  • Firm tofu, (200g) diced
  • 1 small tomato, sliced
  • Olives, 2 tbsp (30g), pitted and sliced
  • Ginger-garlic paste, 1 tbsp (15g)
  • Cumin powder, 1 tsp (5g)
  • Coriander powder, 1 tsp (5g)
  • Turmeric powder, ½ tsp (2.5g)
  • Red chilli powder, ½ tsp (2.5g), adjust to taste
  • Salt to taste
  • Olive oil, 1 tbsp (15g)

For roti:

  • Whole wheat flour, 2 cups (240g)
  • Water, as needed for kneading
  • Salt to taste
  • Olive oil for cooking

For paprika yoghurt:

  • Greek yoghurt, ½ cup (125g)
  • Paprika powder, 1 tsp (5g)
  • Salt to taste

Method

  1. To make the chicken and tofu filling, heat olive oil in a frying pan or kadhia (wok) and sauté the ginger-garlic paste over a medium-high heat.
  2. Add the tomatoes and cook until soft.
  3. Add the chicken and tofu, and cook for 2-3 minutes.
  4. Add the cumin, coriander, turmeric, red chilli powder and olives, and cook until the chicken is cooked through. Then remove from the heat and set aside.
  5. Gradually add water to the wheat flour, kneading the mixture into dough. Then roll out into thin rotis.
  6. Cook the rotis on a pan with the oil over a medium heat.
  7. Mix the Greek yoghurt with the paprika powder.
  8. Fill the rotis with the chicken and tofu filling and paprika yoghurt sauce, and roll into wraps.
  9. Serve hot with extra yoghurt or any preferred dipping sauce.

Storage: These rolls are best enjoyed fresh. However, you can store the cooked chicken and tofu filling in an airtight container in the refrigerator for up to 2 days.

Nutritional information

Per serving:

Calories - 380kcal

Fat - 14g

Carbohydrate - 38g

Protein - 26g

Sodium - 580mg

Sugar - 5g

Fibre - 6g

Profile photo of dietitian Sarah Khan, contributor of the chicken and tofu kathi roll recipe.
Sarah Khan

Sarah Khan is CEO of Virtual Clinic Dietitian-cell and a prominent dietitian. She's a specialist clinical dietetic, with a focus in global diabetes management. She's passionate about crafting diabetes-friendly recipes that are both tasty and healthful, and collaborates with major healthcare organizations and health periodicals.

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