FOOD
Using wraps that
contain wholemeal
flour and filling
with mixed beans
introduces more
fibre, which helps to
maintain a healthy gut,
says registered nutritionist Rhiannon Lambert
£1.23
PER
SERVING
1 Boil the sweet potatoes
in a pan of water for 10
mins or until tender. Drain.
2 Heat the oil in a large
nonstick frying pan. Add
the onion and cook for 5
FRIDAY
mins until starting to soften.
Add the crushed garlic and
cook for 3 mins. Remove
Stir-fried 'drunken'
1 Heat the oil in a wok or
from the heat.
prawn noodles
Juicy prawns and
a ready-prepped mix
of classic stir-fry veg
3 Mash the potatoes with
large frying pan, add the
onion and fry until turning
the butter. Add to the onion
Sweet potato
& spicy bean
quesadillas v
These tasty wraps,
bursting with a spicy,
cheesy bean filling,
translucent. Add the
chopped red chilli and
cook for 1 min.
mixture and fry for 5 mins
until starting to go golden.
4 Put 1 of the wraps in
get a zip of red chilli
a frying pan and spread
over ½ of the potato
mixture, ½ of the beans
and
SERVES 4
2 Blanch the broccoli in
boiling water in a separate
pan for 3 mins. Add to
READY IN 20 MINS
O Itsp rapeseed oil
1 small onion, sliced
1 red chilli, chopped,
plus extra slices
the wok and cook for
are bound to be a hit
the cheese.
a further 3 mins until
Flatten out evenly. Put
another wrap on top and
press down lightly.
5 Cook for 5 mins until
crisping up and turning
golden on the bottom,
then flip over and cook for
another 5 mins. Transfer
SERVES 4
becoming tender.
3 Add the frozen stir-fry
vegetable mix and cook,
stirring, for 5 mins.
4 Stir in the prawns and
READY IN 40 MINS
• 500g sweet potatoes,
peeled and cut into
chunks
to serve
•1 head broccoli, broken
into florets and
quartered
• 300g Frozen for
Freshness Stir-Fry
Vegetable Mix
• 150g frozen cooked and
peeled prawns
O 300g Amoy Straight
cook for 3 mins until
warmed through.
5 Add the noodles, pak
choi and the stir-fry sauce.
O Itsp rapeseed oil
1 large onion, sliced
1 clove garlic,
to a plate and keep warm.
6 Repeat with the
remaining wraps, spicy
potato, beans and cheese.
7 Slice each quesadilla
into quarters, sprinkle
crushed
Cook, stirring, for 5 mins,
adding a splash of water
to loosen.
• 10g unsalted butter
4 Asda White & Wheat
6 Squeeze over the lime
juice, sprinkle over the
sliced red chilli and serve
Wraps
O 395g tin Asda Taco
Mixed Beans in a Spicy
to Wok Udon Thick
Noodles
1 head pak choi,
quartered
170g sachet Asda
Soy & Garlic Stir-Fry
with the coriander and
Tomato Sauce
serve with the mushy
with the lime wedges.
O 50g Asda Grated
peas on the side.
50% Less Fat Mature
Each 374g serving contains
Cheese
Each 430g serving contains
Energy
Fat Saturates Sugars
Salt
Fat
Saturates Sugars Salt
Sauce
1,080k 4.5g 0.7g 12.0g 1.50g
2,141 9.5g 4.3g 15.9g 1.76g
O 10g coriander, torn
• 300g tin mushy peas,
heated, to serve
258cal
2
S12ical
Low
Med
Med
01 lime, 2 juiced and 2
cut into wedges to serve
13%
6%
4%
13% 25%
26%
14% 22% 18% 29%
af your
S-a-day
of your reference intake
Typical energy values per 100g. 289k/69kcal
of your
5-a-day
of your reference intake
Typical energy values per 100g: 498k/119kcal
Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.
Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge
for details. Delivery and collection slots subject to availability
ASDA.COM/GROCERIES I 45
Photographs: Toby Scott. Styling: Jenny Iggleden. Food styling: Cate Dixon
