- 4 Wheat Tortillas (164g)
- 2 Tablespoons Reduced Calorie Mayonnaise (30g) (level measures)
- 1 Pack Sliced Cooked Chicken (240g)
- 1 Avocado (145g) ((weight without skin or stone))
- 16 Leaves Lettuce (80g)
- 1 Red Pepper (160g)
- 4 Tablespoons Ready Made Salsa (80g)
Always check the label of each ingredient for allergy warnings.
- Cut the avocado in half lengthwise around the stone. Hold the avocado in one hand, and with the other hand twist and rotate the two halves apart. Remove the stone by slipping a spoon between the stone and the fruit and gently work the stone out of the fruit. Slice the inside of the avocado halves into sections then use your fingers to separate the avocado segments from the peel.
- Wash and shred the lettuce.
- Wash and de-seed the red pepper and slice into thin strips.
- Spread the wraps with mayonnaise, and layer up the chicken, avocado, lettuce and pepper.
- Top with the salsa.
- Roll up (or fold up) the tortilla and serve.
Time Saver Tips
This can be prepared in advance and kept in the fridge until you are ready to eat.
Cost Saver Tips
This can be made with any salad vegetables, so use whatever is on offer - try sweetcorn kernels, different types of lettuce, baby spinach, cherry tomatoes or grated carrot. A good use of leftover cooked chicken.
Tips for Kids
Kids will love shredding the lettuce with their (clean) hands and layering and rolling/folding their own wrap.
Based on a single serving of 225g
Nutrition labels on the front of packaging
- Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
- Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
- The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
- The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
- The more greens on the label, the healthier the choice
- Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
- Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.
Food shopping tips
If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.