- Recommended for: Lunch or supper
- Serves: Four women or two men (see full portion control guide here).
- Quality Protein
- 4 skinless chicken breasts, pre-cooked and cooled.
- 4 Tblsp cottage cheese, seasoned well.
- Red and yellow pepper, cut into thin strips
- Peeled carrots, cut into thin strips
- Radishes, sliced thinly
- Red onion, sliced thinly
- 1 cup of micro herbs
- 1 cup of broken up lettuce
- Healthy Fat
- 1 cup of linseeds/ flax seeds, ground fine.**
- 20 ml of olive oil
- Herbs, Spices, Extra
- 1 cup of boiling water
- Garlic salt
- Pinch turmeric
- Pinch ginger
- Tblsp balsamic vinegar
- Wax paper
- Rolling pin
- Spray and cook
- Frying pan with low sides.. crepe pan would be ideal
- Chopping board
- Bring a cup of water to the boil in a pot on the stove
- Add a cup of ground linseed/flaxseed and stir vigorously until it forms a ball in the middle of the pot. Remove from heat.
- Divide the ball in quarters and roll the quarters out between two pieces of wax paper to form the shape and size of about a 15 to 20 cm wrap.
- Heat the crepe pan that has been sprayed with spray and cook
- One by one, remove each wrap from the grease proof and fry for about 1 minute on each side.
- Do not over cook because we want them to be bendable and soft, but cooked through.
- When the wraps are cooked, set them aside to rest, covered with a cloth.
- Slice all your fresh salad goodies thinly and tear your lettuce into bite sized pieces.
- Slice or tear your cooked chicken.
- Spread each wrap with a Tbsp of cottage cheese and season well with your choice of spices.
- Add your favourite peppers, micro herbs, lettuce, julienne carrots and chicken onto your wrap.
- Sprinkle a little balsamic vinegar and olive oil over your filling.
- Roll it up neatly and make sure to stick it closed with a bit of the cottage cheese
- Plate your wrap on a bed of lettuce
- If you feel creative you can tie a little ‘string’ made of a strip of spring onion, chive or a strip of leek around each wrap.
Please note that this is a lower carb meal with only carbs in the form of fresh salads
*Linseed and flax seeds can be found at Montagu. We are super excited that they have agreed to contribute R8,000 worth of snacks to our Winter Challenge prizes!