Name: Pilchard and bean wrap
Prep time: 15 min
Cook time: 2 min
Total time: 17 min
Yield: 4 servings
Cuisine: Cuisine
Ingredients: 400 g pilchards in tomato sauce tinned; canola oil for frying; 1 onion sliced; 4 garlic cloves, finely sliced; 1/2 red pepper very finely chopped; 2 red chilli deseeded, finely sliced; 200 g red kidney beans; freshly ground black pepper; 60 ml fresh coriander or fresh parsley, chopped; 225 g cottage cheese fat-free, smooth; 4 wholewheat wraps low GI

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Ingredients (11)

400 g	pilchards in tomato sauce — tinned
	canola oil — for frying
1	onion — sliced
4	garlic — cloves, finely sliced
1/2	red pepper — very finely chopped
2	red chilli — deseeded, finely sliced
200 g	red kidney beans
	freshly ground black pepper
60 ml	fresh coriander — or fresh parsley, chopped
225 g	cottage cheese — fat-free, smooth
4	wholewheat wraps — low GI

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Method:

Drain the pilchards and keep the sauce. Heat the oil in a shallow saucepan or wok and sizzle the onion and garlic to a light golden colour. Add the red pepper and chillies and fry for 1 to 2 minutes. Add the beans and pilchards, stir well and heat through. Season with pepper. Remove from the heat and stir in the coriander or parsley.

Mix together the tomato sauce from the pilchards and the cottage cheese. Lay the wraps on a wooden board, dollop cottage cheese on the wraps and pile the warm pilchards on top. Roll up and serve immediately.

NOTES
For a spicy kick, switch the pilchards in tomato or pilchards in hot chilli.
Serve with guacamole to add Mexican appeal.
Add or reduce the amount of chilli, depending on how hot you like your food.
Pack the wrap and the filling separately and take to work or school for the perfect, quick, do-it-yourself lunch.

Recipe from You Can With Fish by Tamsin Snyman (Lannice Snyman Publishers) reprinted with permission of Lucky Star.