Articles & Recipes
Chef in a Basket
Ingredients
4 tortillas (gluten free if required)(200 grams)
2 cups shredded lettuce (200 grams)
2 medium tomatoes or 16 cherry tomatoes (200 grams)
120 grams cooked ham cut into strips
120 grams cooked chopped chicken
1/2 cup low fat grated cheese (60 grams)
2 hard cooked eggs (100 grams)
sprouts
200 grams canned asparagus spears
2 tabsp low fat mayonnaise (40 grams)
2 tabsp low fat yoghurt (40 grams)
2 tsp grained mustard (10 grams)
Method
· Turn a 2 cup pyrex measuring cup upside down and spray the base with oil.
· Place 1 tortilla over the bottom of it and microwave on high for 1 minute, remove and shape into a bowl with an oven mitt.
· Return to the microwave and cook for 1 to 1 1/2 minutes more or until brown spots appear and it is crisp.
· Repeat with the other 3 tortillas.
· Fill each tortilla with shredded lettuce, wedges of tomato, match stick strips of ham and chicken and 1/2 hard boiled egg.
· Top with grated cheese, sprouts and asparagus spears.
· Serve on a plate with mayonnaise and yoghurt mixed with mustard.
Serves : 4
Nutrients per Serve :
KJ 1605, Calories 383, Carbohydrates(grams) 34, Fat(grams) 15.4
Note
Use the above combination but substitute low fat sausages, lean roast beef, pork or cubed cooked pumpkin.
Variations
Other similar ideas to adapt
Mexican basket, with chilli beans, lettuce, chopped tomato, and grated cheese with yoghurt on the top.
Chicken with Sweet chilli sauce- use cold or warm chicken fillets sliced on top of a salad combination such as mixed lettuce, grated carrot, avocado, cherry tomatoes, snow pea sprouts and topped with sweet chilli sauce.
Spicy Asian Basket
Pound chicken breast between kitchen paper to make thin, Marinade chicken in mixture used for cocktail crepes. Dry pan fry
Tips
Make this gluten free by using gluten free tortillas. Freedom foods do some very tasty ones, and they can be found in the tortilla section of the supermarket