Healthy Bean Wraps

An unique high fibre and nutrient rich "wrap"

Ingredients:

• 12 slices Gardenia Whitemeal Bread, crust removed.
• 1 small carrot, shredded
• 1 small onion, chopped
• ½ cup cooked chickpeas
• ½ cup canned kidney beans
• 100g minced skinless chicken breast
• 1 tbsp corn oil
• ½ cup pasta sauce
• 2 tbsp BBQ sauce
• Salt to taste
• ½ cup cheddar cheese
• 1 tsp paprika
• 1 tsp dried coriander leaves

Salad

• 1 medium mango, diced
• ½ cup rock melon, diced
• 12 strawberry, diced
• 4 kiwi, diced
• 1 tsp cinnamon sugar

Method:

1. Preheat oven to 250ºC.
2. Heat corn oil in a non-stick pan and sauté onion until tender and fragrant.
3. Add carrot and stir-fry for 5 minutes. Add in chicken, chickpeas and kidney beans and stir-fry.
4. Pour in pasta and BBQ sauces. Season with salt. Cook until just done.
5. Spread 1/12 of prepared chicken and bean mixture in the centre of one slice of bread. Fold two opposite corners together and use a toothpick to hold the shape.
6. Top with cheddar cheese.
7. Repeat until all bread are used.
8. Bake bean wraps for 5-10 minutes or until bread is golden brown. Sprinkle with paprika and dried coriander leaves. Serve with salad.

Salad

1. Mix mango, rock melon, kiwi fruit and strawberry well in a big salad bowl.
2. Sprinkle with cinnamon sugar and serve with bean wraps.

Estimated Nutrient Content: