Black Widow Lunch

12 Ingredients

Number of servings

15

1 multigrain corn thins
1/2 small tomato, sliced
1 large carrot, cut into thin sticks
2teaspoons continental parsley, chopped
300grams medium beetroot, trimmed
1 kiwifruit
15grams baby spinach leaves
1 reduced fat tasty cheese, slice
1 soft wholegrain wrap
1/4 cup plain yoghurt
10grams tasty cheese, grated
30grams lean chicken breast, cooked and shredded

Nutrition per serving

4% of daily energy intake*

Protein

Fat

Carbs

Sugars

Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.

Method

Step 1 of 3

To make the quesadilla, place grated cheese, spinach and chicken on half of the wrap, then fold in half to enclose filling. Toast in sandwich press until golden. Cool. Cut into triangles. Serve with sliced kiwifruit or whole pear.

Step 2 of 3

To make the dip, preheat oven to 200ºC/180ºC fan-forced. Wrap each beetroot in foil and place on a baking tray. Bake for 45 minutes or until tender when pierced with a skewer. Cool completely. Wear rubber gloves to peel and chop beetroot. Place in a food processor with yoghurt and parsley, then process until smooth. Serve with carrot sticks arranged as spider legs around dip. (Beetroot dip serves 6. Store any leftover dip in an airtight container in the fridge.)

Step 3 of 3

Pack corn thins, sliced cheese and tomato separately and assemble at school to prevent corn thins from becoming soggy.

Tip:

Pack items next to a frozen drink or ice brick in lunch box to keep cool.