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Prep 12 minCook 12 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
250 g chicken breast fillet
11 ml extra-virgin olive oil (10 g)
2 g ground cumin
2 g paprika
180 g greek-style yoghurt
25 g tahini
1 garlic clove, crushed (5 g)
10 ml lemon juice (10 g)
120 g cucumber, cut into batons
1 medium carrot, coarsely grated (100 g)
5 g fresh mint, shredded
2 wholemeal wraps (100 g)
Ground black pepper, to taste
Method
Slice the chicken breast horizontally into two thin escalopes so it cooks quickly and evenly, then rub it with the oil, cumin, paprika and pepper.
Cook in a hot frying pan for 4-5 minutes a side. It is done when the surface has gone opaque all the way up the sides and the juices that pool run clear rather than pink. Rest it 5 minutes before slicing, or the juice runs out onto the board.
Stir the yoghurt with the tahini, garlic, lemon juice and mint. It stiffens the moment the tahini goes in; slacken it with a tablespoon of cold water until it spreads.
Warm the wraps briefly in the dry pan, a few seconds a side, until they are pliable and steam faintly.
Spread the yoghurt down the middle of each wrap, lay the sliced chicken on it and pile the carrot and cucumber over. Roll up tightly, tucking one end in as you go.
Safety and storage
Cook to
74°C / 165°F in the centre (poultry, including minced poultry)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
The table gives poultry cuts as 74°C. Minced poultry is taken to the same temperature rather than the 71°C mince figure, because mincing spreads surface bacteria through the whole mass. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
These options describe ways to change the workload around a written recipe method. They do not certify a recipe as accessible or safe for a particular person, and they do not silently rewrite the canonical ingredients, quantities, cooking temperatures or food-safety requirements. Trial the real task and use a different method or recipe when a generic workflow change would be inappropriate.
Workflow option
Move non-heat preparation to a seated workstation
Some or all preparation may be separable from the heat-side work, even when the complete recipe cannot be performed from one position.
Consider: Stage ingredients and complete suitable measuring, opening and cold preparation at a stable seated station before the stove or oven is active, while keeping heat-side tasks as a separate plan.
Trade-offs
Moving prep can increase carrying if ingredients and tools are stored far from the seated station.
Perishable foods still require normal temperature control during staged preparation.
Recipes whose current method uses no more than one cooking vessel, which may reduce pan handling and cleanup without guaranteeing a lighter overall task.
Grating and rolling put sustained hold and pinch in the same dish, which is the kind of demand worth naming before shopping; listed as an example of a method demand and not an accessibility certification.
Chicken, Cucumber and Yoghurt Wraps with Grated Carrot
Serves 2 · Prep 12 min · Cook 12 min
Cumin and paprika chicken sliced into wholemeal wraps with a lemony mint tahini yoghurt, grated carrot and cucumber.
Ingredients
250 g chicken breast fillet
11 ml extra-virgin olive oil (10 g)
2 g ground cumin
2 g paprika
180 g greek-style yoghurt
25 g tahini
1 garlic clove, crushed (5 g)
10 ml lemon juice (10 g)
120 g cucumber, cut into batons
1 medium carrot, coarsely grated (100 g)
5 g fresh mint, shredded
2 wholemeal wraps (100 g)
Ground black pepper, to taste
Approximate per serving
2229 kJ / 532.8 kcal · protein 40.5 g · carbohydrate 33.7 g · fibre 8.6 g · fat 23.9 g · sodium 397.4 mg
Method
Slice the chicken breast horizontally into two thin escalopes so it cooks quickly and evenly, then rub it with the oil, cumin, paprika and pepper.
Cook in a hot frying pan for 4-5 minutes a side. It is done when the surface has gone opaque all the way up the sides and the juices that pool run clear rather than pink. Rest it 5 minutes before slicing, or the juice runs out onto the board.
Stir the yoghurt with the tahini, garlic, lemon juice and mint. It stiffens the moment the tahini goes in; slacken it with a tablespoon of cold water until it spreads.
Warm the wraps briefly in the dry pan, a few seconds a side, until they are pliable and steam faintly.
Spread the yoghurt down the middle of each wrap, lay the sliced chicken on it and pile the carrot and cucumber over. Roll up tightly, tucking one end in as you go.
Safety and storage
Cook to
74°C / 165°F in the centre (poultry, including minced poultry)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
The table gives poultry cuts as 74°C. Minced poultry is taken to the same temperature rather than the 71°C mince figure, because mincing spreads surface bacteria through the whole mass. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Cooking around the things that genuinely lower the risk of stones returning — fluid, sodium, and keeping dietary calcium adequate rather than cutting it. Which matters most depends on your stone type and your metabolic results, so this belongs alongside your own medical and dietetic care.
