Chicken Wrap (2 servings)

 

Ingredients:

Serving:

Chicken breast

1 piece

Ham

 1 piece, cut in half

Low fat cheese

 1 piece, cut in half

Cucumber

 1/4 piece, shredded

Carrot

 1/4 piece, shredded

Salt, pepper, lemon juice

 a little

Plain flour

 1/2 bowl

Egg

 1 piece

Bread Crumbs

 1/2 bowl
Oatmeal  1/2 bowl

 

Method:

  1. Preheat oven to 180℃
  2. Sliced the chicken breast into half. Use salt, pepper, lemon juice to marinate for 30 minutes.
  3. Put ham, cheese, shredded cucumber and carrot on chicken breast and wrap it. Use toothpicks to make it stay.
  4. Mix the bread crumbs and oatmeal together.
  5. Put flour around the chicken wrap first, and then add egg paste. Lastly, add bread crumbs and oatmeal. Can repeat to add egg paste. Then add bread crumbs and oatmeal.
  6. Pan fried the chicken wrap until slightly yellow.
  7. Put in oven and bake for 20-30 minutes.
  8. Remove the toothpaste before serve.

 

Portion exchange (1 serving)

Dairy                    0.5 portion

Protein                 3 portions

Vegetable             0.5 portions

 

Acknowledgement:

Recipe provided by:  Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK

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