Let’s face it, wraps often appear healthy and are a relatively better menu option, but they are typically too big for one meal sitting and are carbohydrate loaded. While these wraps do contain carbohydrates, they have been prepared in a way that offers sustained energy (rice is cooled and then reheated lowering its Glycaemic index) and are combined with protein from the eggs and chicken, and veggies.
This wrap can be best enjoyed at lunch, portioned smaller for snacks, or as a pre-exercise meal (2-3 hours prior).
Mix together the green and red cabbage, spring onions and mayonnaise and set aside. Heat the oil in a large nonstick pan over medium-high. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add the rice, garlic, and ginger and cook until lightly fried for about 1 minute. Create a well in the center of the rice mixture in the pan and add butter. When butter is melted, add eggs, and cook, stirring constantly, until almost set, 3 to 4 minutes. Add peas and corn and sprinkle with the salt and pepper. Cook, stirring constantly for 1 minute. Increase the temperature to high, and the add chicken and soy sauce, and cook, stirring constantly for 2 minutes. Remove from heat. Divide rice mixture among 4 large wraps, top each evenly with the cabbage mixture. Roll up like a burrito, folding in 2 sides and rolling up from bottom. Cut in half at angles or in smaller pieces and serve.
Tip: if you do not have left over chicken, you can use finely chopped smoked chicken, or fry some chicken mince or chicken breast. You can also use mutton or beef mince. For a snack platter option, cut the wraps into thin slices. You should get 12 – 14 rounds from each wrap. Just big enough to pop in one’s mouth.
Ingredients
Directions
Mix together the green and red cabbage, spring onions and mayonnaise and set aside. Heat the oil in a large nonstick pan over medium-high. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add the rice, garlic, and ginger and cook until lightly fried for about 1 minute. Create a well in the center of the rice mixture in the pan and add butter. When butter is melted, add eggs, and cook, stirring constantly, until almost set, 3 to 4 minutes. Add peas and corn and sprinkle with the salt and pepper. Cook, stirring constantly for 1 minute. Increase the temperature to high, and the add chicken and soy sauce, and cook, stirring constantly for 2 minutes. Remove from heat. Divide rice mixture among 4 large wraps, top each evenly with the cabbage mixture. Roll up like a burrito, folding in 2 sides and rolling up from bottom. Cut in half at angles or in smaller pieces and serve.
Tip: if you do not have left over chicken, you can use finely chopped smoked chicken, or fry some chicken mince or chicken breast. You can also use mutton or beef mince. For a snack platter option, cut the wraps into thin slices. You should get 12 – 14 rounds from each wrap. Just big enough to pop in one’s mouth.