Wraps are made by rolling up a filling inside a soft, wheat flour tortilla. They make a great alternative to ordinary sandwiches. Here smoked trout, taramasalata and salad greens combine for a tempting filling.
B12, A, B1, C, E, niacin, calcium, selenium
*Instead of regular taramasalata, you can use reduced-fat taramasalata, which is widely available in supermarkets.
*Make hoisin chicken wraps, a twist on the popular Chinese crispy duck with pancakes. Cut 250 g (8½ oz) cooked, skinless boneless chicken breasts (fillets) into thin slices. Cut ½ cucumber into thin sticks and shred 6 spring onions. Spread each warm tortilla with 2 tsp hoisin sauce, then place some chicken, cucumber and spring onion on top and roll up the tortillas tightly. Cut each in half to serve. Smoked chicken breast or skinned, roasted duck breast can also be used.
*Tortillas are very thin, pancake-like breads, which may be made from a wheat flour dough or a special maize meal called masa harina. A staple in the Central American diet, tortillas provide an alternative to the more commonly eaten breads and are another way to include starchy carbohydrates in the diet. Wrapped around a filling, they are easy and fun to eat.
*Trout is an oily fish with a high content of the essential omega-3 fatty acids. These can help to protect the body against strokes and heart disease. Trout also contains high levels of vitamin E, which helps to protect cells from damage by free radicals.
*Cucumber, the fruit of a climbing member of the gourd family, has a very high water content (96%), which means it is very low in calories. The skin contains beta-carotene.