Need lunch or dinner in a hurry? Then try these….
These are one of my absolute favourite super-fast meals. Deliciously tasty, nourishing wraps filled with heart-healthy refried beans, which are a great fat-free protein source and very high in fibre (as are the wraps), some tasty chilli jam, creamy avocado and crunchy salad. Refried beans are a great staple to include in your pantry so that you can make these and many, many other quick and easy healthy meals.
Let me show you just how quick and easy these wraps are –
Here are all the ingredients you need…
Start by microwaving about 1/3 – 1/2 cup of refried beans. Meanwhile, grate some carrot and chop up a tomato.
Spread the beans onto a high fibre, low GI, wholegrain barley wrap – top with onion and chilli jam or sweet chilli sauce if you like
Top with lots of salady bits
Roll up and…Wholla! There’s your yummy lunch or dinner in a dash…
- ⅓ cup refried beans (I used Old El Paso)
- 1 wholegrain barley wrap
- 2 tablespoons onion & chilli jam or sweet chilli sauce
- ½ medium carrot, grated
- 1 small truss tomato, diced
- ¼ small avocado
- small handful rocket
- a few sprigs of fresh coriander, optional
- Microwave beans for 40-50 seconds
- Spread onto wholegrain barley wrap
- Top with chilli jam, carrot, tomato, avocado, rocket and coriander
- Wrap up and enjoy
Per Wrap: 1157kJ or 275 calories; P 12g Fat 9g SFat 2g CHO 27g Fibre 17g
I have made this exact wrap and swapped the beans for a small (95g) tin of tuna which is also delicious.
Or you could use cooked shredded chicken, other meats, or pan fried tofu.
The warm beans are just lovely at this time of year though, now the weather has changed and winter is definitely here!!