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lucky star pilchards in tomato sauce

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PILCHARD & BEAN WRAP

INGREDIENTS

  • 400 g can Lucky Star Pilchards in Tomato
  • Cooking oil for frying
  • 1 medium onion, sliced
  • 4 cloves garlic, finely sliced
  • ½ red pepper, seeded and sliced
  • 2 fresh red chillies, seeded and finely sliced
  • ½ of 400 g can red kidney beans, drained
  • Freshly ground black pepper to taste
  • 60 ml (¼ cup) chopped fresh coriander or parsley
  • 225 g tub fat-free smooth cottage cheese
  • 4 x low-GI whole-wheat wraps

METHOD

  1. Drain the pilchards and reserve the sauce. Heat the oil in a shallow saucepan or wok and gently fry the onion and garlic until soft and light golden.
  2. Add the red pepper and chillies and fry for 1 - 2 minutes.
  3. Add the beans and pilchards, stir well and heat through. Season with pepper. Remove from the heat and stir in the coriander or parsley.
  4. Mix together the tomato sauce from the pilchards and the cottage cheese. Lay the wraps on a wooden board, dollop cottage cheese on the wraps and pile the warm pilchards on top. Roll up and serve immediately.

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