Wrap it up at Lunch

Tuna, spinach and capsicum (Serves 1)
Spread a soft flour tortilla with 2 tbs of low-fat cottage cheese. Scatter a handful of baby spinach leaves onto it, then tear up half a roasted red capsicum and arrange it on top (you can use capsicum from a jar, packed in brine). Add 50g drained cannellini beans and 50g drained, flaked tuna (packed in brine or spring water). Sprinkle with a few drops of vinegar or lemon juice, season with salt and pepper, then roll up tightly. Slice in half, and serve.

Hot chilli chicken wraps (Serves 2)
For two people, chop 1 skinless chicken breast into chunks. Roll the pieces in 1 tsp mixed dried herbs and 1 tsp mild chilli powder. Stir-fry in 1 tsp vegetable oil with 4 chopped spring onions and 1 sliced green capsicum. Cook for 5 minutes or until the chicken is cooked through. Add 2 chopped tomatoes and season with salt and pepper. Use the mixture to fill two tortillas then roll them up tightly.

Tortilla pizza (Serves 1)
A fast food favourite for kids that you'll enjoy too. Preheat a medium-hot grill. Place a tortilla onto a baking tray and spread with 1 tbs of tomato puree. Sprinkle 1 tsp Italian mixed dried herbs and 25g grated low-fat cheddar cheese. Top with a thinly sliced tomato and cook under the grill for 2-3 minutes or until the cheese melts. Serve at once.

Quesadillas with pineapple salsa (Serves 2)
For 2 people, you'll need 2 tortillas and 50g grated low-fat cheddar cheese. Start by preparing the salsa. Chop 2 pineapple rings (canned in natural juice), ½ small red onion and ¼ cucumber. Add 1 tbs chopped fresh coriander or parsley and stir to combine. Heat a large frying pan over high heat. Add 1 tortilla. Scatter with half of the cheese and half of the salsa. Cook for a few moments until the cheese starts to melt, then fold in half and serve. Repeat with the second tortilla.

Smoked salmon and ricotta bites (Serves 2)
For two people, spread 4 tbs low-fat ricotta cheese over 1 soft flour tortilla. Arrange 75g sliced smoked salmon on top, then add a few rocket leaves. Roll up tightly, then wrap in cling film and chill until ready to serve. Unwrap, cut into thin slices and serve with wedges of lemon.

Hommus and salad-packed wrap (Serves 1)
Shred a few crisp lettuce leaves and mix them with a handful of bean sprouts, 1 small grated carrot, some chopped cucumber, chopped tomato and a chopped spring onion. Spread 1 soft flour tortilla with 2 tbs reduced-fat hommus, pile the salad on top, season with salt and pepper, then roll up tightly. Slice in half and serve.