Super foods recipe: Tex-Mex chicken wraps

Spice up your chicken wraps with Southwestern flavour. These tender pieces of chicken wrapped in a warm tortilla makes an idea lunch.

High in protein and low in cholesterol-raising saturated fat, succulent chicken is a good meat to eat regularly. It contains all the essential amino acids, including tryptophan, which boosts levels of serotonin in the body, helping to combat emotional fatigue.

The distinctive yellow colour of corn is due to the pigment lutein, a compound with an important role in eye health. Lutein can help protect eyes from age-related macular degeneration, an increasingly common form of blindness.

Preparation: 10 minutes

Cooking: 8 minutes

Serves 4

• 120 g (1/2 c) frozen sweet corn
• 4 boneless, skinless chicken breasts, about 120 g (1/4 lb) each
• 15 g (1 tbsp) olive oil
• 1 clove garlic
• 5 g (1 tsp) paprika
• Salt and pepper
• 1 sliced large ripe avocado
• 60 g (4 tbsp) store-bought tomato salsa
• 8 whole wheat flour tortillas
• 40 g (8 heaping tsp) reduced-fat crème fraîche

1. Cook frozen sweet corn in a pot of boiling water for three minutes, then drain and set aside. Slice chicken breasts into one centimetre (1/2 inch strips).
2. Heat olive oil in a frying pan over a medium heat. Add the chicken fillets, crushed clove garlic, paprika, and salt and pepper to taste. Sauté for five minutes, or until the chicken is cooked through.
3. In a bowl, mash sliced large ripe avocado with store-bought tomato salsa. Stir in the corn and chicken, divide the mixture among warmed whole wheat flour tortillas (see Cook's tip) and top with five grams (one heaping teaspoon) reduced-fat crème fraîche. Fold each tortilla up at the bottom and in at each side to make a packet.

Warm the tortillas in a microwave or oven, according to the package directions.

Nutritional information: 574 calories • 17 grams fat • 3 grams saturated fat • 75 grams carbohydrates • 35 grams protein • 5 grams fibre.