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Nutritional information per serving:
Calories 66 (60%) • carb. 4g • pro. 3g • fat 5g • sat. fat 1g
• chol.0mg • sod. 298mg • calc. 93mg • fiber 3g
SPICY VEGETABLE WRAPS
Makes 4 wraps [2 cups (500 ml) filling]
2 medium cucumbers, peeled, seeded and shredded
1
1
⁄2 teaspoons (7 ml) kosher salt, divided
1
⁄2 cup (125 ml) drained plain fat free yogurt*
1
⁄2 cup (125 ml) fresh mint leaves, finely chopped
1
⁄4 teaspoon (1 ml) freshly ground black pepper, divided
2 teaspoons (10 ml) vegetable oil
1
1
⁄4 cups (300 ml) thinly sliced red onion (about 1 medium)
1 cup (250 ml) thinly sliced red pepper (about 1 large)
1 cup (250 ml) thinly sliced yellow bell pepper (about 1 large)
1
⁄2 cup (125 ml) shredded carrots
1 tablespoon (15 ml) minced jalapeño pepper (or to taste)
4 9 or 10-inch (22-25 cm) flour tortillas
Place shredded cucumber in a colander and toss with 1 teaspoon (5 ml) salt;
let drain for 20 minutes. Rinse, squeeze out excess moisture and pat dry.
Place in a small bowl, add yogurt, mint and
1
⁄8 teaspoon (0.5 ml) freshly ground
pepper. May be prepared ahead of time – refrigerate if not using immediately.
Preheat the Cuisinart
™
Electric Wok to 325ºF (160°C). When hot drizzle 2 tea-
spoons (10 ml) oil down the sides of the wok, and allow to reach the bottom.
Stir-fry onion for 1-
1
⁄2 minutes, add the red and yellow peppers; stir for another
3 to 3
1
⁄2 minutes or until peppers have wilted. Add carrots, jalapeño, remaining
1
⁄2 teaspoon (2 ml) salt and
1
⁄8 teaspoon (0.5 ml) pepper, stir. Add 2 tablespoons
(30 ml) water, stir-fry for another minute or so, until carrots are crisp and ten-
der. Remove from heat.
To serve, place
1
⁄4 of the vegetable mixture horizontally across the centre of
each tortilla, leaving a 2-inch (5 cm) border on the side closest to you. Top
with 1 tablespoon (15 ml) of the yogurt sauce. Fold the 2-inch (5 cm) border up
and over the vegetable mixture, then fold in the sides and roll up to complete
the wrap. Cut the wraps in half, diagonally and serve with more sauce on the
side.
*To drain yogurt to thicken it, place
3
⁄4 cup (175 ml) plain fat free yogurt in a
yogurt strainer or a strainer lined with a coffee filter. Place over a bowl and
allow the whey to drain from the yogurt for 1 hour or longer. The resulting
yogurt will be thickened and more suitable for a dressing or spread. Discard
the whey.
Nutritional information per serving:
Calories 256 (9% from fat) • carb. 48g • pro. 11g • fat 3g • sat. fat 0g •
chol.1mg • sod. 612mg • calc.197mg • fiber 5g
SWISS CHARD AND SUN-DRIED TOMATO STIR-FRY
Makes 2-3 servings
1 pound (500 g) red or green Swiss chard, washed and dried
1 tablespoon (15 ml) vegetable oil, divided
3 garlic cloves, peeled and sliced very thin
3 green onions, thinly sliced
1
⁄2 cup (125 ml) sun-dried tomatoes, not packed in oil, slivered
1
⁄2 teaspoon (2 ml) kosher salt
2 tablespoons (30 ml) water
1
⁄4 teaspoon (1 ml) freshly ground black pepper
Separate the chard stems from the leaves, remove and discard the bottom
inch of the stems, cut the stems into
1
⁄2-inch (1.25 cm) pieces. Cut the leaves
into 1-inch (2.5 cm) ribbons.
Preheat the Cuisinart
™
Electric Wok to 325ºF (160°C), add
1
⁄2 tablespoon (7 ml)
oil and stir to coat. Add the garlic slices, stir until light brown, do not burn,
remove from heat and drain on paper towels. Add remaining
1
⁄2 tablespoon (7
ml) oil and the chard stems; stir fry for 1
1
⁄2 minutes, add chard leaves, green
onions, tomatoes, salt and pepper and 2 tablespoons (30 ml) water; stir and
cover wok. Reduce heat to 200ºF (90°C) and steam for 5 minutes. Garnish with
browned garlic chips on top.
Nutritional information per serving:
Calories 101 (39% from fat) • carb. 13g • pro. 4g • fat 5g • sat. fat 1g
• chol. 0mg • sod. 684mg • calc. 104mg • fiber 5g
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