CHEF IN A BASKET

Prep time:
15 minutes
Cooking time:
10 minutes
Serves1 Energy (kCal)279
Protein19.3g Carbohydrates17.4g
sugars7.0g Fat13.6g
Sat Fat5.2g Fibre4.4g
Sodium842g
Phase: Active 2,Active 1,Maintenance,
Dietary Requirements: Paleo,

INGREDIENTS

  • 1 tortilla (47g)
  • 1⁄2 cup shredded lettuce (50g)
  • 1⁄2 medium tomato or 4 cherry tomatoes (50g)
  • 30 gram cooked ham cut into strips
  • 1 tablespoon low-fat grated cheese (10g)
  • 1 hard cooked egg (50g)
  • 4 canned asparagus spears (50g)
  • 2 teaspoon low-fat mayonnaise (10g)
  • 2 teaspoon low-fat yoghurt (10g)
  • Sprouts to garnish
  • 1⁄2 teaspoon grained mustard (2.5g)

Preparation

  • Turn a 2 cup Pyrex measuring cup upside down and spray the base with oil.
  • Place 1 tortilla over the bottom of it and microwave on high for 1 minute, remove and shape into a bowl with an oven mitt.
  • Return to the microwave and cook for 1-1 1/2 minutes more, or until brown spots appear and it is crisp.
  • Fill tortilla with shredded lettuce, wedges of tomato, match stick strips of ham and hard-boiled egg.
  • Top with grated cheese, sprouts and asparagus spears.
  • Garnish with dressing made of mayonnaise, yoghurt and mustard.

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