Cuisinart WOK-703C manual Spicy Vegetable Wraps, Swiss Chard and SUN-DRIED Tomato STIR-FRY

Nutritional information per serving:

Calories 66 (60%) • carb. 4g • pro. 3g • fat 5g • sat. fat 1g

• chol.0mg • sod. 298mg • calc. 93mg • fiber 3g

SPICY VEGETABLE WRAPS

Makes 4 wraps [2 cups (500 ml) filling]

2medium cucumbers, peeled, seeded and shredded 11⁄2 teaspoons (7 ml) kosher salt, divided

1⁄2 cup (125 ml) drained plain fat free yogurt*

1⁄2 cup (125 ml) fresh mint leaves, finely chopped

1⁄4 teaspoon (1 ml) freshly ground black pepper, divided

2teaspoons (10 ml) vegetable oil

11⁄4 cups (300 ml) thinly sliced red onion (about 1 medium)

1cup (250 ml) thinly sliced red pepper (about 1 large)

1cup (250 ml) thinly sliced yellow bell pepper (about 1 large)

1⁄2 cup (125 ml) shredded carrots

1tablespoon (15 ml) minced jalapeño pepper (or to taste)

49 or 10-inch (22-25 cm) flour tortillas

Place shredded cucumber in a colander and toss with 1 teaspoon (5 ml) salt; let drain for 20 minutes. Rinse, squeeze out excess moisture and pat dry. Place in a small bowl, add yogurt, mint and 1⁄8 teaspoon (0.5 ml) freshly ground pepper. May be prepared ahead of time – refrigerate if not using immediately.

Preheat the Cuisinart™ Electric Wok to 325ºF (160°C). When hot drizzle 2 tea- spoons (10 ml) oil down the sides of the wok, and allow to reach the bottom. Stir-fry onion for 1-1⁄2minutes, add the red and yellow peppers; stir for another

3to 31⁄2 minutes or until peppers have wilted. Add carrots, jalapeño, remaining 1⁄2 teaspoon (2 ml) salt and 1⁄8 teaspoon (0.5 ml) pepper, stir. Add 2 tablespoons (30 ml) water, stir-fry for another minute or so, until carrots are crisp and ten- der. Remove from heat.

To serve, place 1⁄4 of the vegetable mixture horizontally across the centre of each tortilla, leaving a 2-inch (5 cm) border on the side closest to you. Top with 1 tablespoon (15 ml) of the yogurt sauce. Fold the 2-inch (5 cm) border up and over the vegetable mixture, then fold in the sides and roll up to complete

the wrap. Cut the wraps in half, diagonally and serve with more sauce on the side.

*To drain yogurt to thicken it, place 3⁄4 cup (175 ml) plain fat free yogurt in a yogurt strainer or a strainer lined with a coffee filter. Place over a bowl and allow the whey to drain from the yogurt for 1 hour or longer. The resulting yogurt will be thickened and more suitable for a dressing or spread. Discard the whey.

Nutritional information per serving:

Calories 256 (9% from fat) • carb. 48g • pro. 11g • fat 3g • sat. fat 0g •

chol.1mg • sod. 612mg • calc.197mg • fiber 5g

SWISS CHARD AND SUN-DRIED TOMATO STIR-FRY

Makes 2-3 servings

1pound (500 g) red or green Swiss chard, washed and dried

1tablespoon (15 ml) vegetable oil, divided

3garlic cloves, peeled and sliced very thin

3green onions, thinly sliced

1⁄2 cup (125 ml) sun-dried tomatoes, not packed in oil, slivered

1⁄2 teaspoon (2 ml) kosher salt

2tablespoons (30 ml) water

1⁄4 teaspoon (1 ml) freshly ground black pepper

Separate the chard stems from the leaves, remove and discard the bottom inch of the stems, cut the stems into 1⁄2-inch (1.25 cm) pieces. Cut the leaves into 1-inch (2.5 cm) ribbons.

Preheat the Cuisinart™ Electric Wok to 325ºF (160°C), add 1⁄2 tablespoon (7 ml) oil and stir to coat. Add the garlic slices, stir until light brown, do not burn, remove from heat and drain on paper towels. Add remaining 1⁄2 tablespoon (7 ml) oil and the chard stems; stir fry for 11⁄2 minutes, add chard leaves, green onions, tomatoes, salt and pepper and 2 tablespoons (30 ml) water; stir and cover wok. Reduce heat to 200ºF (90°C) and steam for 5 minutes. Garnish with browned garlic chips on top.

Nutritional information per serving:

Calories 101 (39% from fat) • carb. 13g • pro. 4g • fat 5g • sat. fat 1g

• chol. 0mg • sod. 684mg • calc. 104mg • fiber 5g

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