oriental wraps

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Oriental Wraps

 

Recipe By :BBC Vegetarian 1999-11

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 tablespoons sunflower oil -- divided

1 clove garlic -- finely chopped

1 tablespoon chopped fresh ginger root -- (1-inch unpeeled)

1 red chili pepper -- thinly sliced

4 spring onions -- shredded

1 small red bell pepper -- cored and sliced

1 large carrot -- finely shredded

2 1/2 ounces Chinese pea pods (Mange-tout) -- shredded

100 grams enoki or oyster mushrooms

1 tablespoon soy sauce

2 tablespoons chopped fresh cilantro -- (coriander leaves)

plus extra cilantro to garnish

3 medium eggs

3 tablespoons milk

salt and pepper

 

1. Heat one third of the oil in a wok or large frying pan and stir fry the

garlic and ginger for 1 to 2 minutes until softened. Add the chili pepper,

spring onions, bell pepper, carrot and peas and stir fry for 3 to 4 minutes.

Stir in the mushrooms, soy sauce and chopped cilantro and cook for a further 2

to 3 minutes. Cover to keep warm and set aside.

 

2. Beat together the eggs, milk, salt and pepper. Transfer the egg to a jug or

squeeze bottle. Heat a little of the remaining oil in a frying pan and drizzle a

quarter of the egg mixture into the pan, making a random lacy pattern over the

base. Cook for 1 to 2 minutes, then flip over and cook for a further minute

until golden. Remove and keep warm. Make three more egg-cakes in this way.

 

3. Place an egg-cake on a serving plate, spoon a quarter of the stir fry mixture

over and roll up. Repeat with the remaining omelettes and filling, sprinkle over

the extra cilantro leaves and serve immediately.

 

The majority of the fat in this recipe comes from the oil and eggs. LOWFAT

VARIATION: Stir fry the vegetables with 1 teaspoon oil and vegetable spray if

needed. Substitute 3/4 cup egg beaters; use 1% milk for the omelettes -- coating

a nonstick pan with vegetable oil spray. Result: 78 Calories; 2g Fat (16.9%

calories from fat); 6g Protein; 11g Carbohydrate; 3g Dietary Fiber; trace

Cholesterol; 339mg Sodium. Exchanges: 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat

Milk; 0 Fat.

 

Description:

" egg pancake with stir fry: low carb, low cal "

Source:

" November 1999 "

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Per Serving (excluding unknown items): 192 Calories; 14g Fat (64.4% calories

from fat); 7g Protein; 11g Carbohydrate; 3g Dietary Fiber; 142mg Cholesterol;

317mg Sodium. Exchanges: 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 630 0 0 0 0 4373 548 0 0 0 0 0 0