We were pleased to hear how much everyone enjoyed the heart healthy food at the Be fit for life forum in November. Thanks to Fresh Plus, here is the recipe for the chicken wrap from lunch.
100 g chicken breast (no skin)
2 tsp olive oil
30 g baby spinach
3 slices avocado
30 g marinated capsicum (in olive oil and herbs)
30 g grated carrot
1 flat bread
Rub the chicken breast with oil and place it on baking paper. Cook in the oven at 180?C for 30 minutes or until cooked through. Cool, then slice. Place spinach in the middle of the wrap and put sliced chicken on top. Spread slices of avocado directly onto the wrap, to the side of the chicken. (You may prefer to mash the avocado.) Place capsicum on top of the chicken and top with grated carrot.
Take one side of the wrap (parallel to the food) and fold over the contents. Turn both ends over and fold, At the same time, gently tuck in any food into the ‘envelope' that is formed. Continue rolling the wrap until it feels secure. Cut in half to make two wraps.
- To reduce fat, use fresh capsicum and/ or use a non-stick pan and less oil to cook the chicken.
- Mix your favourite fresh or dried herbs with the oil to coat the chicken.
- Make a tandoori wrap by marinating chicken breast in a low-fat, low salt tandoori paste and low-fat natural yoghurt. Baking time is the same.
- Spread low-fat cream cheese around the edges of the wrap. This makes for easy assembly.
Nutritional info per serve
Serving size 307g
Energy 2185 kJ (522 kcal)
Protein 28.6 g
Total fat 28.8 g (saturated fat 6.2 g)
Dietary fibre 4.7 g
Sodium 293 mg
Thank you to Mars Kim, dietician, Royal North Shore Hospital, for nutritional information.