Spinach, roasted pumpkin and chicken wrap

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Steve Brown

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Warm and filling, this five-ingredient savoury wrap is ready in 5 minutes and is also low in calories!

Serves: 1

Time to make: 5 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

1 wholegrain wrap (or wholemeal pita bread)
½ cup roasted pumpkin cubes
20g baby spinach leaves
50g store-bought roasted red capsicum, not in oil, thinly sliced
50g shredded cooked skinless chicken

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Instructions

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1 Place wrap on a clean work surface. Place pumpkin down centre of wrap and gently crush with a fork. Top with baby spinach, roasted red capsicum and chicken. Season with freshly ground black pepper. Wrap to enclose filling, then toast in a sandwich press. Transfer to a lunch container or serve hot.

HFG tip

Prep ahead: You can use a mix of roast vegies for your wrap. If you make a Sunday roast, add extra sweet potatoes/kumara, capsicums, carrots & beetroot, then store leftover vegies in airtight containers in the fridge to use for wraps & salads throughout the week.

Nutrition Info (per serve)

Calories 353cal

Kilojoules 1476kJ

Protein 25g

Total fat 8.3g

–Saturated fat 3.8g

Carbohydrates 42.8g

–Sugars 9.6g

Dietary fibre 6.5g

Sodium 361mg

Calcium 77mg

Iron 1.9mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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