Recipes · Indian · Wraps
Kati Roll (Kolkata Kebab Wrap)
One serving has 515 kcal and 37 g protein, and at least a fifth of a woman's daily need of manganese (143%), selenium (136%), phosphorus (76%), niacin (71%), pyridoxine (71%) and zinc (52%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (286 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, poultry
Ingredients
- 60 g Flour, whole wheat
- 10 g Vegetable oil
- 120 g Chicken thighs, boneless, skinless, raw
- 30 g Eggs, whole, raw
- 30 g Onions, raw
- 4 g Cilantro, fresh
- 3 g Chili peppers, green, raw
- 5 g Lime juice
- 1 g Chili powder
- 1 g Cumin
- 20 g Yogurt, plain
- 1.5 g Salt
Method
- Marinate the chicken in the yogurt, cumin, chili powder and half the salt for at least 30 minutes.
- Knead the flour, remaining salt and enough water into a soft dough; rest 15 minutes, then roll into a thin round.
- Cook the chicken in a hot pan with a little of the oil, turning, for 8-10 minutes until browned and cooked through with no pink remaining, then slice.
- Heat the remaining oil in a skillet, cook the paratha on one side, crack the egg onto the raw side and spread it over the surface, then flip so the egg cooks onto the bread; cook both sides until golden.
- Pile the chicken, chopped onion, cilantro and chili onto the egg side, squeeze over the lime juice, and roll up tightly to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 515 kcal | 24% |
| Carbohydrates | 48.9 g | |
| Water | 176 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 36.8 g | 77% |
| Tryptophan | 0.43 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 2.8 g | |
| Methionine | 0.95 g | |
| Cystine | 0.53 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 20.4 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 8.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.2 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 227 mg | |
| Calcium | 93.6 mg | 9% |
| Copper | 0.39 mg | 43% |
| Iron | 4.7 mg | 26% |
| Magnesium | 126 mg | 41% |
| Manganese | 2.6 mg | 143% |
| Phosphorus | 535 mg | 76% |
| Potassium | 699 mg | 15% |
| Selenium | 74.7 µg | 136% |
| Sodium | 782 mg | |
| Zinc | 4.1 mg | 52% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 10 mg | 71% |
| Pantothenic acid (vitamin B5) | 0.98 mg | 20% |
| Pyridoxine (vitamin B6) | 0.92 mg | 71% |
| Folate (vitamin B9) | 56.5 µg | 14% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 178 mg | 42% |
| Vitamin A | 92.6 µg | 13% |
| Vitamin C | 12.3 mg | 16% |
| Vitamin D (D2 + D3) | 26.2 IU | 4% |
| Vitamin E | 2.3 mg | 16% |
| Vitamin K | 37.2 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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