1、Prawn spring roll wraps

These healthy bites make a great light lunch or snack with a little bowl of sweet chilli sauce

Prawn spring roll wraps recipe

Ingredients

  • 1 bundle dried thread rice noodles (about 60g)
  • 1 tbsp sunflower oil
  • 300g pack fresh stir-fry vegetable - go for a leafy mix
  • half finger-length fresh root ginger, grated
  • small bunch coriander, stalks finely sliced, leaves roughly chopped
  • 200g raw peeled prawn, halved
  • 2 tbsp sweet chilli sauce, plus extra to serve
  • 8 small sheets filo pastry
  • 1 tbsp sesame seeds (optional)

Method

Cook the noodles according to pack instructions. Heat 1 tsp oil in a large wok or non-stick frying pan. Stir-fry the vegetables, ginger and coriander stalks for 3-4 mins until almost cooked, but still with a little crunch. Throw in the prawns for 1 min until pink, then stir in the sweet chilli sauce, coriander leaves and noodles, then remove from the heat.
  • Brush 4 sheets of filo with a little of the oil, then cover with the remaining sheets. Pile a quarter of the prawn mixture along the narrow edge of each sheet, fold over the edges, then roll up to give you 4 large spring rolls. These can now be frozen for up to 1 month; defrost thoroughly before cooking as below. Brush with the remaining oil, sprinkle with sesame seeds if using, then bake on a baking sheet, seam-side down, for 15 mins until golden and crisp. Serve with a green salad, and a good dollop of extra chilli sauce on the side.

  • https://www.truecookbook.com/recipe/prawn-spring-roll-wraps-6484/

    2、Creamy prawn & spring vegetable pot

    Packed with goodness, this freeze-ahead one-pot is quick to prepare and counts towards your five-a-day
    Creamy prawn & spring vegetable pot recipe

    Ingredients

    • 850ml low-salt chicken or vegetable stock
    • 100g pearl barley
    • 750g new potato, sliced
    • ½ spring green cabbage, shredded
    • 140g frozen broad or soya beans
    • 100g frozen pea
    • 250g broccoli florets
    • 200g tub crème fraîche
    • small bunch dill, snipped
    • zest 1 lemon, plus squeeze of juice
    • 600g cooked, peeled prawn

    Method

    1. Bring the stock to a simmer in a large frying pan or shallow casserole covered with a lid. Add the pearl barley, cover and cook for 10 mins. Then add the potatoes and cook covered for 12-15 mins until tender.
    2. Remove the lid, increase the heat and bubble the stock for a few mins to reduce. Stir in the greens, crème fraîche, dill, zest and juice. If you’re freezing, cool at this stage. If eating straight away, simmer for 3-4 mins until veg is just tender.
    3. Just before serving, stir in the prawns to heat through and season to taste. If freezing, cool completely then scatter the prawns on top and freeze. Defrost fully in the fridge overnight then gently bring back to a simmer, uncovered, until veg is tender and prawns hot through.

    3、Turkey & spring onion wraps

    Give yourself a low-fat treat with these super-quick sandwich tortillas - a fab way of using up leftover turkey
    Turkey & spring onion wraps recipe

    Ingredients

    Method

    1. Mix together the mayonnaise and pesto. Divide the lettuce leaves, turkey, spring onions and cucumber between the tortillas. Drizzle over the pesto dressing, roll up and eat.

    4、No-roll chicken pastry wraps

    These wraps look sophisticated but require almost no effort - there's no rolling and no waste
    No-roll chicken pastry wraps recipe

    Ingredients

    • 4 tbsp olive oil
    • 200g pack chestnut mushrooms, sliced
    • handful parsley leaves, chopped
    • 1 plump garlic clove, crushed
    • 375g pack ready-rolled puff pastry (make sure it's rectangular, not round)
    • 4 skinless chicken breasts (about 140g/5oz each)
    • 1 egg, beaten

    Method

    1. Preheat the oven to fan 200C/conventional 220C/gas 7 with a baking tray inside. Heat 2 tbsp of the oil in a frying pan, add the mushrooms and fry over a high heat for 3 minutes until golden and just cooked. Toss the parsley and garlic into the mushrooms, season generously with salt and pepper and set aside to cool slightly.
    2. Unroll the pastry and cut it into quarters. Sit a chicken breast diagonally in the middle of each piece of pastry. Spoon the mushroom mixture over the chicken breasts and drizzle over the remaining oil. Bring two opposite corners of the pastry together over the chicken and mushrooms so they just overlap and pinch together. Brush the pastry with the egg. Carefully transfer the parcels to the hot baking tray using a fish slice and bake for 30 minutes until puffed up and golden. Leave to relax for a minute or two before eating. Serve with a green veg or salad.

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