Stir Fry Wrap with Mushroom Sauce
by Tarla Dalal
Wraps are always wonderfully enjoyable! They contain interesting surprises that your palate is sure to enjoy.
This Stir Fry Wrap with Mushroom Sauce brings you the magic of wraps in a healthy and super tasty format.
While mushrooms are usually stir-fried in loads of oil and used as a stuffing for wraps, here we have made it into a creamy, garlicky sauce, which together with crunchy stir-fried veggies makes a wonderful, low-carb filling for your whole wheat chapati wraps. This satiating snack can be enjoyed occasionally.
Stir Fry Wrap with Mushroom Sauce recipe - How to make Stir Fry Wrap with Mushroom Sauce
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
4 whole wheat chapati
For The Stir-fried Vegetables
1 tsp oil
1/2 cup sliced capsicum
1/2 cup shredded red cabbage
1/2 cup shredded cabbage
1 tsp dry red chilli flakes (paprika)
salt to taste
For The Mushroom Sauce
1 cup roughly chopped mushrooms (khumbh)
1 tsp oil
1 tbsp finely chopped garlic (lehsun)
1/4 cup low fat milk , 99.7% fat-free
salt and to taste
For the stir-fried vegetables
- For the stir-fried vegetables
- Heat the oil in a broad non-stick pan, add the capsicum and sauté on a medium flame for 1 minute.
- Add the red cabbage and cabbage and sauté on a medium flame for 1 more minute.
- Switch off the flame, add the chilli flakes and salt and mix well. Keep aside.
For the mushroom sauce
- For the mushroom sauce
- Heat the oil in a broad non-stick pan, add the garlic and sauté on a medium flame for 30 seconds.
- Add the mushrooms and sauté on a medium flame for 2 minutes.
- Add the milk, salt and pepper, mix well and cook on a medium flame for 1 minute.
- Allow the mixture to cool completely and blend in a mixer till smooth. Keep aside.
How to proceed
- How to proceed
- Divide the mushroom sauce into 4 equal portions and keep aside.
- Divide the stir-fried vegetables into 4 equal portions and keep aside.
- Place a chapati on a clean, dry surface and spread a portion of the mushroom sauce evenly over it.
- Place a portion of the stir-fried vegetables on one side of the chapati and roll it up tightly.
- Repeat steps 3 and 4 to make 3 more wraps.
- Serve immediately.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 146 cal |
| Protein | 4.1 g |
| Carbohydrates | 19.1 g |
| Fiber | 3.8 g |
| Fat | 6.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 168.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 45.5 mg |
| Folic Acid | 19.1 mcg |
| Calcium | 39.8 mg |
| Iron | 1.5 mg |
| Magnesium | 41 mg |
| Phosphorus | 114.3 mg |
| Sodium | 15.6 mg |
| Potassium | 202.5 mg |
| Zinc | 0.7 mg |
Stir-fry wrap with mushroom sauce.. This wrap was really yumm in taste.. as the sauce was super creamy and taste great with the stir-fry vegetables.. Best for snack time or lunch as well.. and really very healthy..