Yield: 5 servings
|2 tablespoons||Soy sauce|
|1 tablespoon||Dijon mustard|
|1 cup||Tzatziki [below]|
|5||Boston lettuce leaves, or leaf lettuce|
|1||Sweet red or green pepper|
|1⅓ cup||Plain yogurt|
|2 teaspoons||Olive oil|
|2 teaspoons||Lemon juice|
|1||Garlic clove, minced|
Tip: instead of preparing Tzatziki sauce, you can buy it or make a substitute of ⅔ cup plain yogurt or ⅓ cup light mayonnaise. Tzatziki: Line sieve with double thickness of cheesecloth; set over bowl. Add yogurt; refrigerate to drain for at least 3 hours or up to 24 hours or until reduced to about 1 cup.
Peel and grate English cucumber into another sieve; sprinkle with half of the salt. Let drain for 1 hour. In small bowl, stir together drained yogurt and English cucumber, remaining salt, oil, lemon juice, garlic and pepper. [makes 1 cup] Chicken Finger Packets:
Cut chicken into 3x ½-inch strips. In bowl, stir together soy sauce, mustard and pepper; add chicken and toss to coat well. Arrange on foil-lined baking sheet; broil for 5-7 minutes or until chicken is no longer pink inside.
Spread about 3 tb tzatziki over each tortilla. Evenly divide chicken among tortillas, arranging vertically in centre of tortilla and leaving 1-inch border uncovered at bottom. top chicken with lettuce leaf; arrange sweet pepper vertically over top. fold up border over filling; fold 1 side into centre, then overlap with opposite side. Wrap tightly in plastic wrap.
[Packets can be refrigerated for up to 3 hours.) Tzatziki: Per 2 tb: about 40 calories, 2 g protein, 2 g fat, 3 g carbohydrate
Chicken Finger Packets Per serving: about 305 calories, 28 g protein, 7 g fat, 32 g carbohydrate excellent source calcium, good source iron.
Source: Canadian Living magazine, Jan 95 Presented in article by Riki Dixon "Portable Meals: Snacks to Go"