Kaathi rolls are such a one meal dish…. a roti /wrap and a filling in a go! A nice meal to carry to work, for picnics and for journeys.
I made my own wraps and tried to make them healthy. The chicken filling is without much spices and just flavored with sesame seeds and lots of ginger and garlic.
FOR THE FILLING:
350 grams of chicken breast , cubed
100 grams of white yogurt/curd/dahi
5 pods of garlic
1″ piece ginger
1 tablespoon of sesame seeds
1 green chilli
1/2 teaspoon of turmeric powder
1/2 teaspoon of black pepper
1/4 teaspoon of ground cinnamon/dalchini
juice of half a lime
salt to taste
1/2 cup each of diced capsicum (bell pepper) and onions
2 tablespoons of olive oil for marinating
2 tablespoons olive oil for sauteeing
chopped coriander leaves, parsley and mint
FOR THE ROLLS:
2 cups of whole wheat flour
1 cup of oat flour(put the oats in the blender and powder)
1/2 teaspoon of salt
3 tablespoons of olive oil
Water as needed to make the dough
First lets marinate the chicken. Blend together the yogurt with the sesame seeds, ginger, garlic and green chillies. Add this to the cubed chicken and add the olive oil, turmeric powder, black pepper and ground cinnamon with salt and lemon juice. Refrigerate for an hour. Meantime you can make the dough for the rolls and make the rolls too. Once the rolls are made start to cook the chicken.
To cook the chicken heat the olive oil and add the chicken and cook over very high heat till chicken is cooked and then add the onions and capsicum and cook for another minute so that they dont get over cooked. Take off heat and add the chopped coriander, parsley and mint leaveslet it cool a bit and then make the rolls.
FOR THE ROLLS:
Make a dough using the wheat flour and oat flour with the salt and oil and knead well into a soft pliable dough. Keep covered for half an hour and then shape into balls. Roll into a round and cook in a hot skillet or gridle (tawa) till done. Keep covered till needed.
Take one roll and smear it with either chutney, ketchup, mayonnaise or any sauce or spread of your choice and then add some of the cooked chicken and roll it. Wrap in a paper napkin or tissue or even with foil. Make all the rolls this way. These are your healthy chicken kaathi rolls.
NITU DIDI TIP:
This recipe can be made vegetarian with paneer (home made cottage cheese) or mock chicken, mushrooms or even mixed veggies.
These rolls can be also frozen. Just make them and wrap in foil paper and freeze in a container. Defrost and heat in a hot oven for about 10 minutes to serve.
How to make oat flour? Just take the oats and blend them in the blender…i used my amazing bullet!!
HEALTH BENEFITS OF OATS
Oats are a good source of fibre and help lower cholesterol. When eaten in the morning it helps you curb hunger pans and fills you so that you dont feel hungry soon.
I use quaker oats as i love their texture.