Bean Paneer Wraps

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Posted on Mon 29 Oct 2007 (324 reads)

This recipe is a great lunchbox idea and an ideal meal for weight watchers as it packed with the right amount of carbs, high quality proteins and vitamins. As part of a healthy diet, it is recommended three main meals and small snacks (of high fiber and protein) a day.

Ingredients:
Onion 1 small peeled and thinly sliced
Spring onions ½ bunch trimmed and sliced (optional)
Yellow pepper 1 small deseeded and cut into stripes
Red pepper 1 small de-seeded and cut into stripes
Oil 2tsp
Coriander paste 3tbsp
Skim milk paneer Crumbled 140g
Baked beans 40g (soaked, cooked with salt and mashed)
Lemon 1/4th
coriander leaves few

Method:

Heat the oil for a couple of min in a wok or large sauce pan until hot.

Stir fry the onions and peppers for 3-4 minutes until beginning to brown.

Set aside to cool.

Spread on each phulka or wrap, 1tbsp of coriander paste, a quarter of the paneer/beans mixture a quarter of the onion/pepper mixture.

Squeeze over a little lime juice, add a few coriander leaves and roll up.

Lifting the edge nearest you start rolling away from you, tucking in the two sides of the wrap to make a neat parcel and poking back any ingredients that stick out.

Cut the wrap diagonally in two with a sharp knife, lightly press the two halves together again, wrap in cling film and pack your box.

Note: Alternatively, shredded lean, 150 gm skin less chicken can be used instead of paneer beans, if there is a provision to refrigerate, microwave and eat.

No. of Servings: -2
Nutritive values per serving – 2 wraps
Energy 360kcal
protein 18.81 gm
Fat 18gm CHO 64gm

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