Barbeque Chicken Burrito

The ingredien needed:

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

1/2 cup prepared barbecue sauce

1 cup canned black beans, rinsed

1/2 cup frozen corn, thawed, or canned corn, drained

1/4 cup reduced-fat sour cream

4 leaves romaine lettuce

4 10-inch whole-wheat tortillas

2 limes, cut in wedges

Preparation:

1.Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.

2.Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Nutritional facts:

Per serving: 404 calories; 8 g fat ( 2 g sat , 1 g mono ); 80 mg cholesterol; 48 g carbohydrates; 32 g protein; 6 g fiber; 600 mg sodium; 531 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 4 very lean meat.

Healthy food for you and your family.

Healthy pancake.

The ingredient:

1 cup self raising flour

1 tbsp sugar

1 egg In a bowl mix flour and sugar.

Beat in the egg and then milk at little at a time until batter is smooth and lump-free.

Method:

In a hot pan or flat grill,  brush butter over cooking surface and pour 1/4 cup measures for each pancake.

When large bubbles form on the surface, flip over and cook until lightly golden on the other side

3/4 cup milk

50g butter, melted

Tips:

You can serve this with, lemon and sugar or even maple syrup or even honey.

Why should you do this recipe:

A delicious and easy pancake recipe that is fast to get on the table and better tasting than any convenience pre- packaged mix