Wraps microwaved   PDF Version    

Flat bread, frozen meat, frozen vegetables, curry powder.             Good for  one serving

Microwave meat or vegie wraps in 15 minutes

Ingredients 150 g  Frozen chicken meat or minced meat   50 g  Frozen mixed vegetables 150 g Turkish Flat Bread, Tortillas or pancake            Curry to season
Preparation Cooking the chicken meat Place the chicken meat in a pan. Season with curry powder Add 50 ml water. Cover with a lid. Start heat at “high”. As soon it is boiling, reduce heat to “middle”. Add small amounts of water water if necessary. Heat it for 5 minutes	Soaking the flat bread/Tortillas of pancake Place three breads (usually 50g/bread)  in a bowl and cover it with hot water. Let it soak meanwhile the meat is being cooked.
Microwaving Discard the water in the bowl, place the chicken and the frozen vegetables on three breads. Cover it with a lid and microwave it for 10 minutes.

Flat bread, tortillas or even pancakes from your grocery chain spares you a lot of work and time.
Use your microwave and not the oven for your wraps. Whatever you use, flat bread, tortillas or pancakes, your final wrap should be soft. This preparation avoids high dry heat from oven and eliminates acrylamide and oxidation products. You will love the test of your healthy wrap.
Chicken or minced meat are good for the recipe. However, if you want to go vegie, discard the meat and use 200 g frozen vegetables instead. The vegetables cook well in the microwave. Don't forget to soak the bread before microwaving.

Remember: Add no fat, oil, margarine or sauces. Fat and oil cracks your calorie counter.

Fish Wrap Ingredients 150 g  Frozen fish   50 g  Paprica   20 g  Pomato paste 150 g Turkish Flat Bread, Tortillas or pancake            Curry to season Preparation Soak the tortillas in hot water. Let it drip. Add the fish , paprica or other vegetable of your choice, tomato paste. cover it and microwave it for 10 minutes.