Saturday, January 22, 2011

Baked Chicken and Vegetable Lavash Rolls

I have been looking for lunch dishes with less than 300 calories. I also wanted low fat, plenty of vegies and tasty. This recipe that I have adapted to TMX, ticks all the boxes. It is from 'Simply Healthy ' by Sally James. Although I used Mountain Bread, you could use TMX'ed batter for crepes. Also could use other left over meat or cheese . The finished rolls cost a little over $1 each.

Spread to use on the 6 breads

3 Tablespoons of no-added-salt Peanut butter
3 Tablespoons of tomato paste
3 Tablespoons of Sweet Chilli Sauce, or to taste.
6 slices of mountain bread or similar.

Chicken and Vegetable filling

180g. chopped cooked chicken.
125g. pumpkin, large cubes
135g. zucchini
75g. shredded cabbage or spinach,( I used Chinese Cabbage)
90g. mushrooms
1 rounded teaspoon of cumin, coriander and cardamon.
2 Tablespoons fresh coriander, chopped.
1 Tablespoon of sesame seeds roasted.
Rice Bran oil spray.

Yogurt and Cucumber sauce

1 large clove of garlic.
200g of low fat yogurt
1/2 a medium cucumber, chopped fine by hand.

Mix all spread ingredients together and set aside.

Add cubes of pumpkin to TMX bowl and zap until small pieces are formed. Speed 7 for 5 seconds. Do not form mash. Add to chicken in large bowl
Chop zucchini, cabbage and mushrooms by hand. This can be done in the TMX but don't form mash. Add to bowl with chicken and pumpkin.
Add rest of ingredients and stir with spoon

Place the 6 mountain breads on bench and spread the paste over leaving a 2 cm. edge
Divide the filling evenly between breads, forming a mound along the edge closest to you.
Fold in the sides and roll up. Do this to form 6 rolls
Place in a baking dish with the fold down
Spray lightly with Rice Bran oil.
Bake at 190o for 30 mins.

The rolls can be prepared and then baked later.
Serve warm with Yogurt sauce.

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