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9
CREAMY CHEESY CHICKEN PARCELS serves 2
1 lean skinless chicken breast
2 flour tortilla wraps
75-100g reduced fat cream cheese
100g fresh baby spinach leaves
1 tsp mustard powder
1 tsp grated nutmeg
1 tsp pepper
Grill the chicken till its cooked through (6-8 minutes).
Remove it from the grill, let it cool, and cut it into strips.
Wash and dry the spinach, wilt the leaves on the grill for 20-30 seconds, remove, and dry with
kitchen paper.
Mix the cream cheese and spinach in a bowl, then fold in the chicken strips.
Spoon the mixture into the centre of the tortilla wraps, fold one end of each wrap over, roll the
wraps up, and warm the filled wraps on the grill for 2-3 minutes.
SMOKED MACKEREL PANINI WITH TOMATOES AND CME FRAICHE serves 1
2 small cooked smoked mackerel fillets
2 thick slices wholegrain/wholewheat
4 cherry tomatoes, halved
1 large handful watercress
Dressing
2 tbsp reduced fat crème fraiche
½ tsp lemon zest, grated
squeeze lemon juice
1 tsp black pepper
Mix the dressing ingredients and refrigerate.
Flake the mackerel on a slice of bread, top with tomatoes and watercress, then the other slice,
cook for 2-3 minutes, add the dressing, and serve.
SANTA FÉ VEGGIEBURGER serves 4
1 cup steamed white rice
½ cup of canned corn kernels
1 green pepper, seeded
1 large white onion
1 tsp fresh ground black pepper
1 tsp lemon juice
1 tsp chilli powder
4 wholegrain hamburger buns
non-fat cooking spray
Use a blender or food processor to process the rice, corn, green pepper, onion, pepper, juice
and chilli powder to a coarse, mealy texture. Shape the mixture into 4 burgers and refrigerate
for 2 hours. Spray the grill lightly with non-fat cooking spray, grill the burgers till well browned
(6-7 minutes), then serve in the buns.
9


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