These little parcels make a marvellous addition to any meal when fresh. They can just as easily be reheated on a sandwich press as a yummy hot lunch meal as well.

Ingredients:

• 100g onion, finely diced

• 50g dried mushrooms (soak in boiling water for 20 minutes then chop into ½ cm chunks)

• 1 cup brown basmati rice

• 1 cup textured vegetable protein (TVP or soy wadi)

• 2 tbsp canola oil

• 2 tsp reduced salt Vegeta stock powder

• 10 Gerry’s low-carb wraps

Directions:

In a large, tightly sealing pot, using 1 tsp of oil, sauté onions. Add mushrooms and cook for about 5 minutes on low heat. Add rice and TVP, plus stock powder. Add 3 cups of boiling water (using the liquid from the mushrooms will add more flavour). Cook for 40 minutes until rice is cooked and liquid absorbed. Allow mix to cool so you can handle it. Put approximately ½ cup of mix on each tortilla wrap and use envelope wrap to enclose the filling. Place on lightly oiled tray folded sided down. Brush oil over the parcels. Bake at 180°C for about 20 minutes until crisp. Allow to cool on a wire rack. Store in fridge for up to 5 days.

SERVES 10

PER SERVE: CALORIES 1183kJ (283kcal) | PROTEIN 11.7g | FAT 8g (SAT FAT 0.8g) | CARBS 33.4g (SUGAR 3g) | FIBRE 16.3g | SODIUM 382mg