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Preparation time is 15minutes
Cook time is 30minutes
Total time is 45minutes
Serve is for 4 people
Difficulty level: 2 out of 4
9 Ingredients
Number of servings
4
- 5milliliter olive oil cooking spray
- 120grams baby spinach leaves
- 1 small red onion, finely chopped
- 420grams black beans no added salt, rinsed, drained
- 2 tomatoes, quartered, deseeded, finely chopped
- 1/2 cup shredded tasty cheese
- 8 wholegrain wraps, warmed
- 2 free range eggs, lightly beaten
- 2teaspoons poppy seeds
Nutrition per serving
2110kJ / 505Cal
2110 Kilojoules or 505 Calories
24% of daily energy intake*
Protein
25.2grams
Fat
19.9grams
Carbs
51.8grams
Sugars
9.3grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
The perfect healthier lunch or dinner for the kids, this cheat's hand pie recipe uses wholegrain wraps and has a delicious cheesy filling.
Instruction tip
Tip:Heat wraps, one at a time, for 15 seconds in the microwave on high to make them easier to fold.
Method
Step 1 of 3
Preheat oven to 220°C/200°C fan-forced. Line 2 baking trays with baking paper.
Step 2 of 3
Spray a large, deep frying pan with oil, then heat over medium heat. Cook spinach for 2 minutes, stirring, or until wilted. Remove pan from heat. Set aside for 10 minutes or until cool enough to handle. Squeeze out excess liquid from spinach. Transfer to a large bowl. Stir in onion, beans, tomato and cheese. Season with pepper.
Step 3 of 3
Divide mixture evenly over centre of each wrap. Brush edges of wraps with egg and fold over to enclose filling, pressing to seal. Brush tops with remaining egg and sprinkle with seeds. Transfer to trays and bake for 25 minutes or until golden and heated through. Cool for 5 minutes, then serve.
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