Few things are as versatile as wraps when it comes to making quick and handy snacks and light meals. Wraps are usually made with white or wholemeal flour and water with no leavening agent unlike bread, and this keeps them flat. They can be eaten direct from the pack - soft and chewy, but some people enjoy them toasted, which gives them a crispy texture. When kept in a covered container in a cool place, wraps can keep fresh for many days. If you prefer a slightly crispier wrap or roll-up, toast them for about 30 seconds under the grill on each side before adding your fillings. Do not toast them too long or they will crack when you try to roll them up.

Try these two recipes for wraps – one savoury and soft and one sweet and crispy – your kids will be asking for more roll-up sessions

Tip: To make your meal a well-balanced one, have some vegetables in your wrap together with fish or chicken, and add in a fruit at the end of your meal.

Yummy Chicken Rolls

Ingredients:
Several ready-to-use flour wraps
6 pieces of chicken fillet
A few pieces of lettuce
A tomato, roughly chopped
A cucumber, cut into thin strips
3 tablespoons of mayonnaise
1 tsp hot water
1 tablespoon hoisin sauce
1 tsp oil
salt and pepper
Aluminium foil or tracing paper
Optional (for serving on a plate): 
half a cup of readymade pasta sauce, shredded lettuce, slices of tomato and green pepper

Note: If you prefer a slightly crispy wrap, toast each wrap for 30 seconds on each side just before you add the fillings.

Method:

1. Wash and dry the chicken fillet. Add the hoisin sauce and oil to the chicken, then add in some salt and pepper to taste.

2. Pan-fry the chicken fillets in a nonstick pan for 1-2 minutes on each side or grill in a hot oven until cooked. Shred the chicken.

3. Now for the assembly! Place one flour wrap on a plate. Brush the surface with a little mayonnaise (for a spicier wrap, add half tsp paprika mixed with 1 tsp hot water to the mayonnaise).

4. Put 2-3 lettuce leaves on the wrap, followed by a tablespoon of tomato chunks, and a few slices of cucumber. Lastly, add about 3 tablespoons of shredded chicken to the wrap.

5. With the wrap facing you, fold in the edge on your right about 2 cm over over the fillings. Then, keeping two fingers on this folded edge, roll up the wrap from the bottom edge towards the top.

6. To bring to a picnic - wrap each rolled wrap in aluminium foil or tracing paper until you are ready to eat. To serve at the dinner table - place 2-3 wraps on a plate, drizzle some warmed pasta sauce over them and add lettuce and sliced vegetables on top.