PRAWN & MANGO WRAPS

This is a light and easy meal that screams 'summer' to me. I like to buy prawns all ready to be cooked, but sometimes I do the dirty work myself; peeling, deveining and removing their tails. It's up to you which way you go. I can see myself eating a lot of these wraps over the hot months! 

INGREDIENTS

• 250g prawns, peeled, deveined & tails removed, uncooked 
• 1 tablespoon sweet chilli sauce 
• 1 teaspoon extra virgin olive oil
• 8 small tortilla wraps or mountain bread wraps 
• a handful of mixed or green lettuce, washed and roughly shredded
• 100g cucumber, thinly sliced into rounds
• 1 ripe avocado, sliced thinly
• 1 small mango, cut into cubes, around 100g 
• Optional- a handful of fresh coriander leaves

COOKING 

1. Combine the prawns and sweet chilli sauce in a small bowl. 

2. Heat and swirl the oil in a medium fry pan over medium-low heat. Add the prawns and cook, stirring regularly, for 2 - 3 minutes or until the prawns are pink and no longer translucent. Remove from heat immediately so they do not continue to cook. 

3. Lay a wrap down flat on a plate or chopping board. Arrange 1/8 of the cooked prawns, lettuce, cucumber, avocado, mango and coriander if using in the middle of the wrap and fold to wrap. Repeat until all wraps and ingredients are used. 

Serves / 4 / 2 wraps per serving 

Total Preparation & Cooking time / max 15 minutes (this does not include prepping the prawns)

x Emily 

CHICKEN TIKKA MASALA WRAPS

 A mid-week Indian inspired dish. Surprisingly, this simple meal was the tastiest thing I had made all week (until Friday appeared and I cooked Pistachio Risotto!) All it took was a premade Indian paste, some fresh snowpea sprouts (which I highly recommend you seek out) and some natural yoghurt. I am usually not a fan of premade sauces, however by the middle of the week I allow myself one easy and convenient meal. You can choose you fixings and use lettuce, red onion, fresh mint, coriander, the list is endless. I have a bit of an obsession with snowpea sprouts (I adore them!), hence why they are on the ingredient list.


INGREDIENTS

• 500g chicken breast, cut into even strips
• 2 1/2 tablespoons tikka masala paste
• 3 tablespoons fat-free natural yoghurt 
• 4 pita bread/ Lebanese bread (I used Lebanese bread 83g each in size)
• 1 teaspoon smoked paprika
• 50g snowpea sprouts or washed shredded lettuce
• baking paper

Yoghurt Spread

• 1/2 cup fat-free natural yoghurt
• 1 tablespoon fresh chives, finely chopped
• 1 teaspoon ground coriander 
• 1 teaspoon lemon juice
• 1/2 large Lebanese cucumber, diced 

COOKING 

1. Combine chicken strips with tikka masala paste, 3 tablespoons yoghurt and smoked paprika and marinate in the fridge for around 30 minutes. 

2. Preheat oven to 180 degrees celsius fan-forced and line a large baking tray with baking paper. Spread out chicken strips in a single layer and cook for 9-10 minutes or until chicken is cooked and tender. 

3. Meanwhile, combine all the yoghurt spread ingredients in a small bowl and mix well. Spread the yoghurt spread over the pita bread and top with chicken and snow pea sprouts/ lettuce or whatever fixings you desire. 

x E

Serves / 4 

Preparation time / 20 minutes 

Cooking time / 12 minutes 

Adapted from The AWW Low-Fat Food for Life