[widget:ad_unit-3] Ingredients:

1 tablespoon light mayonnaise
1 carrot, grated
1 tomato, chopped
1/2 cup cucumber, chopped
1 whole wheat wrap
3 oz cooked, boneless, skinless turkey breast, thinly sliced
1 cup chopped mixed lettuce leaves
pepper and salt to taste

Method:

Blend the light mayonnaise into the grated carrot. Stir in tomatoes.

Spread on the whole wheat wrap. Arrange the turkey slices on top.

Add spinach leaves, roll and eat.

[widget:ad_unit-3] Ingredients

4 eggs
1 cup (250ml) skim milk
1 cup (250g) full-cream natural yoghurt
2 tablespoons wholemeal flour
1 cup (250g) ricotta cheese
½ cup (50g) chopped spring onions
120g (4oz) mushrooms, sliced
1 medium tomato, diced
oil
330g (12oz) can asparagus, drained

This quiche makes it own crust. It is quick and easy to make, and is delicious hot or cold served with crusty bread and a green salad.

Directions
1. Beat together eggs, milk, yoghurt and flour.
2. Add cheese, spring onions, mushrooms and tomato.
3. Pour into a lightly oiled flan dish.
4. Arrange asparagus on top.
5. Bake in a preheated 180C (350F) oven for 30-35 minutes or until quiche is set and lightly browned.