Cook Culinary Studio

 
 
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fat free mango wraps
This is hearty and healthy family fare! Summery, sweet and crunchy wraps which take all of 10 minutes to whip up! I have used Woolies ingredients for easy shopping and portioning. Just make sure you only buy the Lee Kum Kee brand of teriyaki sauce. I used this method of cooking chicken strips while dieting last year and it’s a great way to ensure you also get to eat tasty and tender fat free protein.

Fat free Mango and Chicken Wraps (4 wraps though I eat 1 my husband eats 3..)
1 packet (400g) free range chicken fillet strips
1 cup water
½ cup teriyaki sauce (Lee Kum Kee)
¼ cup sweet chilli sauce
1 punnet woolies sweetcorn and mange tout pack
½ packet woolies butternut and herb salad leaves
½ cup chopped mango
½ pack tortillas (4)
 

  1. Heat up the water and teriyaki sauce in a non stick frying pan and as it starts to start to boil, add the chicken
  2. Cook the chicken for just over a minute a side…it should all be done in 3 minutes!
  3. While the chicken is cooking, cut the sweet corn and mange tout into thin strips and toss in the chicken pan, to coat and warm up slightly
  4. Place the chicken and vegetables, lettuce and mango on 4 tortillas and roll up. Use the sweet chilli for extra sauce.
 COOK’S notes:
Substitute the vegetables with cucumber, cut into cubes or strips.
The tortillas can be heated up first…
 


Comments

Karin

Thu, 21 Jan 2010 11:23:35 am

My husband is allergic to pineapple and thus to the sweet chilli sauce- any suggestions for a replacement sauce , even if is non- diet?

 

COOK

Thu, 21 Jan 2010 3:59:20 pm

oh yes, Woolies new mmmmayo-in either the garlic ailoi or the wasabi. just dollop that on top. its not necessary to have additional sauce and you can always add more teriyaki....my husband-like most south african men, has to have a dollop of something on everything!

 



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