Alongside poor intakes of iron, surveys have found that one in 10 teenagers have very low intakes of vitamin A, magnesium, zinc and potassium. Intake of calcium is also below ideal levels among many teenagers.
Meanwhile, rising levels of obesity suggest that many young people are eating too many calories.
This recipe manages to combine plenty of ingredients rich in the vitamins and minerals lacking in teenagers' diets, while keeping the fat and calorie content down. The spicy taste and Mexican wrap style is usually a big hit too!
Ingredients (Serves 2)
- 2 tbsp vegetable oil
- 1 small onion, peeled and finely chopped
- 250g rump steak or chicken pieces, chopped into small pieces
- 1 garlic clove, peeled and finely chopped
- Half a red or green chilli, seeds removed, finely chopped
- Dash of Worcestershire sauce
- Dash of Tabasco sauce (optional)
- Small handful of fresh coriander, chopped
- 2 ready-made soft flour tortillas
- 2 tomatoes, chopped
- 1 Little Gem lettuce, finely sliced
- 50g reduced-fat cheddar cheese, grated
- 2tbsp half-fat creme fraiche
Heat the oil in a pan and fry the onion for 2 minutes until softened.
Add the steak or chicken pieces to the pan with the garlic and chilli, and stir fry for one minute.
Add a dash of Worcestershire sauce and Tabasco sauce (if using) and cook for another few minutes until the steak is cooked to your liking, or until the chicken pieces are cooked through. Then remove from the heat.
Place the tortillas briefly in a hot dry pan to warm through and then set onto serving plates. Divide the steak or chicken between them.
Top with the chopped tomato, lettuce, coriander, a sprinkle of cheese and a dollop of the crème fraiche. Fold the wrap to enclose the filling.
Serve with rice and a spoonful of guacamole.