WRAPS WITH TASTY FILL­INGS

Aquarius - - FOOD -

A se­lec­tion of delicious fill­ings are seen in the pho­to­graph on the left. Wrap the fill­ings in low-GI tor­tillas or spoon them into whole­wheat pit­tas. 1 Chilli con carne Fry 500g ex­tra-lean mince, 1 chopped onion and 1 gar­lic clove in oil un­til the meat is cooked. Add a can of 250g chopped toma­toes and sim­mer un­til the mix­ture is fra­grant. Sea­son with salt, pep­per, a pinch of cayenne pep­per and sugar. Add a 250g can of kid­ney beans (drained) and spoon the mix­ture into tor­tillas with av­o­cado salsa (chopped avo, onion and co­rian­der). Makes 8-10 tor­tillas. 2 Cae­sar salad Mix let­tuce leaves, a sliced hard-boiled egg, chopped ba­con or turkey ba­con and Parme­san cheese shav­ings and pile the mix­ture on top of the tor­tillas or use as a fill­ing for pit­tas. Mix a French vinai­grette with plain yo­gurt and driz­zle over the salad. 3 Teriyaki chicken Slice 125g chicken breasts into strips and mar­i­nate them in store-bought teriyaki sauce. Stir-fry with a va­ri­ety of veg­eta­bles (250g) un­til just done. Add chopped co­rian­der and a lit­tle fish sauce. Makes 4-6 tor­tillas. 4 Chicken and coleslaw Slice 1 smoked chicken breast and brown gen­tly in a grid­dle pan. Pile on top of a tor­tilla with shred­ded cab­bage, car­rot, wa­ter­cress and ap­ple slices. Add 5ml (1t) finely grated lemon zest to 100ml may­on­naise and spoon on top. 5 Chicken salad Sea­son leftover cooked chicken breasts with Ca­jun spice and cut them into strips. Spoon the chicken into a pitta or tor­tilla with chopped cu­cum­ber, onion rings, loose-ker­nel sweet­corn and let­tuce leaves. Moisten with mayo-yo­gurt salad dress­ing made with equal quan­ti­ties of may­on­naise and plain yo­gurt.

This cake uses no eggs or milk and very lit­tle sugar and oil, yet is de­li­ciously moist. Al­monds and berries give it a won­der­ful flavour. Use a roast­ing pan, cut the cake into squares and add to lunch boxes as a treat

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