Nutrition per serve

Kcal: 514 Fat: 17g Saturates: 3g Protein: 21g Carbs: 66g Sugars: 12g Fibre: 7g Salt: 2g Iron: 4mg Calcium: 102mg


Chicken Tikka Masala Wrap

This recipe has been reviewed and approved by Everyday Nutrition Founder and Accredited Practising Dietitian, Joanna Baker.

Prep time: 5 mins,  Cook time: 15 mins, Total time: 20mins


1 large red pepper

60g (2 cups) spinach

140g gluten free pasta (made from corn, rice or quinoa)

1 tbsp garlic infused oil

1 jar of Slightly Different Spicy & Fragrant  Arrabbiata Sauce

120g plain smoked white flesh fish (skin removed & flaked with a fork)

1 tsp white sugar (optional)

3 tbsp spring onion (green leaves only, finely chopped)

2 tbsp fresh parsley (finely chopped)


Place a large saucepan of water on to boil. Season generously with salt (you want it salty like the sea).

 Deseed the pepper and cut into quarters. Place on a tray skin up and brush or spray with oil. Pop the tray onto the top rack of the oven and grill on high until the pepper skin blackens. 

 While the pepper grills, roughly chop the spinach and finely chop the fresh parsley and green leaves of the spring onion. Place to one side.

 Remove the pepper from the oven. Gently peel the blackened skin off the pepper and discard. Then dice the pepper.

 Place the pasta on to cook according to packet directions.

 Next place a medium sized saucepan over low heat. Add the garlic infused oil, spinach and diced grilled pepper. Cook for 2 – 3 minutes until the spinach has wilted. Stir through the Slightly Different Spicy & Fragrant Arrabbiata Sauce and flaked smoked fish. Allow to gently simmer for 5 minutes. Add a couple of tablespoons of water if needed. Taste the sauce – if it is too tart then stir through the white sugar.

 Drain the cooked pasta. Toss the cooked pasta through the sauce. Transfer to bowls and garnish with chopped spring onion and parsley.


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