These wraps take about 10 minutes to prepare and make for a quick lunch or light supper, using a high fibre wrap will keep you feeling fuller for longer and will add to the nutritional value.  If you are on a low (no carb) diet you can replace the wrap with spinach leaves, raw spinach leaves will also help keep you feeling fuller than lettuce because of the spinach’s higher fibre content, spinach contains 4 times more fibre than lettuce.


Quick Asian Chicken Wraps
Serves 4

–  4 free range chicken breasts, cut into strips
–  2 red chili finely chopped
–  2 tbsp oil
–  1cm ginger, peeled and finely grated
–  2 cloves garlic
–  100gms spinach/lettuce shredded
–  1 red pepper finely chopped
–  15gms coriander leaves, washed & torn
–  40gms peanuts
–  2 avocados, peeled and sliced
–  6 tbsp sour cream/low fat mayonnaise
–  4 wholewheat wraps/12 large spinach leaves
–  30gms mixed seeds (sunflower/pumpkin/sesame)
–  salt & pepper

Start by heating the oil in a heavy based frying pan.  Now add the garlic, chili and ginger to the oil and cook for about 1-minute, now add the chicken strips.  Allow the strips to begin to caramelise before turning, cook for about 6-8 minutes or until golden and crispy on the outside and moist but cooked on the inside.

To assemble the wraps place the heated wrap on a plate, spread some sour cream/mayonnaise and top with avocado, shredded lettuce/spinach and some of the finely cut red peppers.  Now top with chicken strips, some of the peanuts, the seeds, more sour cream/mayonnaise and the last of the red pepper and coriander leaves.

If you are substituting the wrap for spinach leaves, place three whole spinach leaves (you will need to choose the best you can find, if they have a thick stalk, trim this off) on the plate overlapping to give the wrap strength and then top as above.

If you make extra and are planning on assembling one of these for work the next day, allow the chicken to cool first, so that it does not make the lettuce/spinach soggy.