“My Nani (grandmother) cooks healthy and delicious Indian food for us whenever we visit. (I am Indian-American.) She inspires me to try different flavors, spices, and herbs in the food I eat,” says Emma. “Many of the ingredients found in Indian cooking are very healthy for our bodies, such as garlic, ginger, turmeric, and cumin. Also, Indian cooking uses a lot of vegetables that are good for you, such as tomatoes, onions, and peppers. I don’t like a lot of spice in my food, but I do like a lot of flavor!! My dish is a chicken masala wrap, paired with a refreshing raita and fresh mango slices.”
1 sweet potato (peeled)
1 tablespoon vegetable oil
2 red, yellow, green, or orange bell peppers (seeded and sliced, 2 to 3 peppers)
1 medium tomato (chopped)
1 sweet onion (sliced)
1/2 teaspoon ginger paste (or 1 teaspoon freshly grated ginger)
1/2 teaspoon garlic paste (or 1 clove garlic, minced)
1/8 teaspoon crushed red pepper (or paprika)
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon ground turmeric
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup water
4 medium grilled or cooked boneless, skinless chicken breasts (thinly sliced)
1 cup plain nonfat yogurt
1/3 medium cucumber (peeled and grated)
Fresh mint leaves for garnish (optional)
1 cup chopped lettuce
4 whole wheat tortillas (or flatbread, warmed)
Fresh mango slices
1. In a medium sauté pan over moderate heat, warm the oil. Add the bell peppers, tomato, onion, ginger, garlic, crushed red pepper, cumin, cinnamon, turmeric, 1/2 teaspoon salt, and 1/8 teaspoon pepper and cook until slightly tender, about 10 minutes.
2. Add 3 tablespoons water and chicken and continue to cook for several more minutes.
3. In a medium bowl, make the raita by stirring together the yogurt, cucumber, and the remaining 1 tablespoon water. Sprinkle with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper and garnish with fresh mint leaves.
4. To serve: Place lettuce and a scoop of chicken masala mixture in the center of each tortilla or roll. Add a spoonful of the raita to each wrap, or serve it on the side, along with fresh mango slices.