Page 43 - F15 Beginner Booklet English

Grilled Vegetables and Cheese Wrap Noodles with diced Vegetables in
Garlic Pepper Sauce
Women Men
120 g mixed grilled 150 g mixed grilled Women Men
vegetables like broccoli, vegetables like broccoli, 1 cup whole wheat 2 cups whole wheat
coloured peppers, coloured peppers, noodles cooked in 1/2 noodles cooked in 1
carrots, zucchini etc. carrots, zucchini etc. tablespoon of sesame tablespoon of sesame
1 tablespoon of olive oil 1 tablespoon of olive oil seed oil seed oil
½ cup blanched spinach ¾ cup blanched spinach 1 cup diced vegetables 1½ cups diced
1 whole wheat wrap 2 whole wheat wraps cooked in garlic pepper vegetables cooked in
½ tablespoon low fat ½ tablespoon low fat sauce garlic pepper sauce
mayonnaise mayonnaise 1 small piece of an 1 small piece of an
1 tablespoon grated 1 tablespoon grated Indian sweet Indian sweet
(parmesan) cheese (parmesan) cheese
¾ tablespoon lemon ¾ tablespoon lemon Noodles with Diced Chicken/ Fish in
juice juice Garlic Pepper Sauce
¼ teaspoon minced garlic ¼ teaspoon minced garlic
Salt and pepper to taste Salt and pepper to taste
Women Men
1 apple 1 apple
1 cup whole wheat 2 cups whole wheat
Combine lemon juice, low fat mayonnaise and garlic in a bowl noodles cooked in ½ noodles cooked in 1
to make dressing. Toss lettuce, parmesan cheese, blanched
spinach and grilled vegetables together. Place mixture in the tablespoon of sesame tablespoon of sesame
wrap and enjoy with the apple on the side. seed oil seed oil
1 cup diced chicken/fish 1½ cup diced chicken/
cooked in garlic pepper fish cooked in garlic
sauce pepper sauce
1 small piece of an 1 small piece of an
Indian sweet Indian sweet

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