Tag: wrap

RECIPE: Chicken Salad Wraps With Smashed Avocado | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1 per person.
What are the benefits? These wraps provide at least one of your five a day, as well as being high in fibre and vitamins from the avocado.

Guacamole is a b-e-a-utiful thing, but it can be tricky to create an absolutely perfect version of the quintessential Mexican dip. However, no fear; there is a shortcut – smashed avocado. It’s creamier than just chunks of avocado but not as much effort as full-on guac, which is the perfect middle ground for me. 🥑

This wrap is a great packed lunch idea because it’s so quick and easy to put together with only a few ingredients. If you wanted to make it more adventurous you could always adapt; add some sauce, onions and peppers, perhaps some bacon… I’ve kept things simple here, but that doesn’t mean you have to!

If you’re after feel-good food, look no further. Avocado is bursting with “good” fats and, along with the salad, this little wrap packs in a hell of a lot of healthy greens! Chicken provides the lean protein, and will leave you feeling full without being bloated on fatty, greasy meat.  Perfect!

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INGREDIENTS
1 Chicken Breast
1/2 Bag of Prepared Mixed Salad
1/2 Avocado 
4 Cherry Tomatoes, Quartered
2 Tortilla Wraps

SEASONING
For the chicken, simply season with a touch of dried garlic, salt, pepper and a little olive oil. If possible, the smashed avocado could do with a dash of lime juice, coriander and chilli flakes to give it more of a “guacamole” taste, but if you can’t get your hands on them it’s not the end of the world – a sprinkle of salt and pepper will do.

So, this is how I did it…

1. Season the chicken and pop in the oven for 20 – 30 minutes (depending on size) on 200°C.

2. Remove the avocado half from its skin and, along with the chopped cherry tomatoes in a bowl, smush together with a fork until you’ve created a chunky paste.

3. Grab some tortilla wraps and lay out the mixed salad. Remove the chicken from the oven, slice, and arrange on top of the salad leaves. Spread a dollop of smashed avocado alongside.

4. Wrap and enjoy there and then, or pack for lunch the next day! 🌯

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RECIPE: Chunky Vegetable Curry with Crispy Tortilla “Naans” | #ThisGirlEats

Serves: 4
How much does it cost? This cost me less than 50p per person
What are the benefits? You get at least 3 of your 5 a day, it’s vegetarian friendly and makes a great takeaway alternative

I’m a thief. I’ve nicked the idea for this from two different recipes; one a cheap student affair and one a low-fat chicken curry.

I’ve shamelessly pinched my favourite bits from both to make this yummy mid-week meal. It’s fairly straightforward, low in cost, full of nutrition and incredibly versatile, as you can use any vegetables in the house for a delicious outcome.

The tortilla “naans” (which are not naan breads at all, but are an alternative side to this curry dish) were an idea born from a combination of having leftover tortillas dangerously close to going off and forgetting to buy actual naan breads in the week. They turned amazing!

It’s a lower carb option than fluffy naans and, being chock-full of veggies, it’s much lower in fat than the usual creamy carnivorous curries we get. Butter chicken and onion bajhis may have my heart, but this is a pretty second choice!

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INGREDIENTS
1 Medium Potato, Chopped 
1 Carrot, Sliced
1 Onion, Chopped
1 Bell Pepper, Sliced 
4 Mushrooms, Sliced
1 Tomato, Chopped
1 Apple, Chopped 
400g Tin Chopped Tomatoes
400ml Coconut Milk (reduced fat if you can)
2 tbsp Curry Paste
1 tsp Tomato Puree
1 Vegetable Stock Cube

SEASONING
Each part of this recipe kinda lives and dies with the seasoning. For the curry, you want to add some dried garlic, dried coriander leaf, salt, pepper and chilli flakes to the pan. If, like me, you find rice quite bland, add some salt, pepper, thyme and coriander leaf as the rice cooks just to give it a pop. And, finally, before you put the tortillas in the oven, you want to cover them with a sprinkling of garlic flakes, coriander leaf and cracked black pepper.

So, this is how I did it…

1. First thing’s first, heat up the frying pan and add your chunkier vegetables – potatoes, carrots, anything that takes a little longer to soften up. Fry these off for about 5 minutes.

2. Then add the rest of your veggies, along with the chopped tomatoes, coconut milk, curry paste, tomato puree, crumbled stock cube and seasoning. Cook this for about 15-20 minutes, and just keep an eye on the liquid levels – if it starts to dry up, add a splash of water to tide it over.

3. Following the packet instructions, along with some seasoning, and cook the rice, either on the hob or in the microwave.

4. Place the tortillas on a baking tray, brushed with a teeny tiny amount of oil, sprinkled with seasoning and put them in the oven for about 5 minutes, until they crisp up.

Tips & Tricks

  • An excellent way to bulk this up even further (as if it doesn’t have enough going on already!) is to add lentils or chickpeas. They’re both really filling, are great for you, and are awesome ingredients for a curry.

 

  • If you’d like the sauce a little thicker, sprinkle in a small pinch of flour and stir. It’ll help thicken everything up (I’m not a fan of runny sauces).

 

  • Got a slow cooker? This recipe is wonderfully tasty and so incredibly easy in a slow cooker, just bung the ingredients into the crockpot and cook up the rice when you’ve got the chance.