The Healthy Chef – Teresa Cutter

What it’s good for:

Lean Organic chicken  is high in protein, calcium, iron + B vitamins plus it’s low in saturated fat and calories. The salad ingredients is a great source of low calorie nutrients including folate, minerals, iron and fiber needed for optimum health.  A delicious light meal that’s gluten free, dairy free and high protein.

200 g organic / free range chicken
150 g baby spinach
1 finely grated carrots
1 red capsicum, thinly sliced
2 Lebanese cucumbers finely sliced
1 bunch mint leaves, finely chopped
1 bunch coriander, finely chopped
4 finely chopped spring onions
1 packet rice paper sheets

dipping sauce

60 ml tamari soy sauce
60 ml tahini sesame paste
60 ml agave
warm water to mix

In a bowl, combine the lettuce, carrot, capsicum, mint, coriander and spring onion.Fill a bowl of hot water next to you so you can dip the rice paper and lay out in separate bowls the ingredients to work from starting with tofu or prawn and salad mix. Working quickly, dip a rice sheet briefly in the water then lay it on your clean working surface. Repeat a few more times you have about 4 rice paper sheets in front of you. In the centre of each sheet, place a small  amount  of the protein topped with a good amount of salad mix. Pick up the edge closest to you, fold the bottom edge of the rice sheet tightly over the mixture. Fold in the left and right sides and complete the roll. Repeat with the rest of the rolls. Serve with dipping sauce.

To make the dipping sauce combine the ingredients to form a paste add enough warm water to form a sauce.
makes 18
Time it takes: 20 minutes

Calories with sauce – 78
Protein – 7
Fat – 3
Carb – 4

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