Summer seems to have stepped across the portal, so we’ve given you a few fresh takes on the eternal question of what to put into your precious one’s lunch box. Wraps are a great alternative to sandwiches and are fun to eat too. Feel free to play around with the ingredients in the two recipes we’ve given you. Almost anything can go into a wrap, so depending on what your child eats, you can also throw in the remnants of that chicken curry you made last night, with some crispy ice berg lettuce for example!
CAJUN CHICKEN WRAPS
Ingredients
- 1 tbsp Cajun spice mix
- 4 chicken breasts
- 1 tbsp cold pressed sunflower oil
- 4 fresh sweetcorn cobs, steamed & kernals cut from cob
- 1 red chilli , deseeded and finely chopped (optional)
- zest and juice ½ lime
- 8 flour tortillas/wraps
- 150ml soured cream, (or Greek style yoghurt),
- Olive oil
- Mixed salad leaves to serve w fresh coriander (optional)
Directions
1. Sprinkle the spice mix evenly over the chicken. Heat the oil in a large pan, add the chicken breasts and fry for 4 mins on each side until cooked through. Rest for 2 mins before thinly slicing. Alternatively grill the breasts then slice.
2. Meanwhile, mix the sweetcorn with the chilli, lime zest and juice to make the salsa. Set aside until ready to serve.
3. Warm the tortillas/wraps in a pan/directly over the gas. To serve, assemble each wrap by spreading with a little soured cream, then pile on some sliced chicken and add a spoonful of corn & lime salsa. Roll up and cut on the diagonal.
574 kcalories, protein 42g, carbohydrate 75g, fat 14 g, saturated fat 2g, fibre 4g, sugar 9g, salt 1.79 g
GREEK SALAD WRAPS
Serves 2
Prep 10 mins
Ready in 10 minutes
Ingredients
- 1 large vine ripened tomato or a couple of rosa tomatoes, halved
- 1/3 of a cucumber
- Handful flat leaf parsley
- 6 kalamata olives, optional
- 2 soft tortillas or wraps
- 50g feta cheese
- 2 heaped tbsp hummous
- Olive oil
Directions
1. Roughly chop the tomato, cut the cucumber into chunks and split and stone the olives (if using)
2. Chop the flat leaf and leave aside to marinate in some olive oil.
3. Now heat the tortillas/wraps. If you have gas, put each one for 10 seconds on a lit gas ring – then turn it over quickly, using tongs, and heat the other side for another 8 seconds or so. The tortillas will be slightly charred in places, which adds a fantastic flavour. If you don’t have gas, warm a pan to a medium heat before quickly tossing in your tortillas one at a time. You don’t need to have any oil on the pan.
4.Make a row of the filling down centre of each warm tortilla/wrap. Now spoon the hummous on top. Fold in the sides to seal in the ingredients and roll up tightly to make a big cigar. Cut in half on the diagonal.
297 kcalories, protein 10g, carbohydrate 25g, fat 18 g, saturated fat 5g, fibre 3g, salt 2.08 g
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