Ginger-Peanut Chicken-Salad Wraps – 30.5g Carbs, 2.4g Fiber
{Suggestions: Leave out the following: 1 1/2 Tbsp sugar, 1/4 tsp salt.
Cook the chicken yourself to save fat and sodium of pre-made chicken.
Use a tortilla that you know will work for you. Take care, Gloria}
From: Cooking Light, JUNE 2000
You can substitute slices of breast meat from prepackaged rotisserie
chicken, which makes the preparation easier, but the dish will be a
little higher in fat and sodium.
Yield: 8 servings
Serving size: 1 wrap
1 tsp olive oil
6 (4-oz) skinned, boned chicken breast halves
1 cup chopped seeded peeled cucumber
3/4 cup chopped red bell pepper
1 1/2 Tbsp sugar
1 Tbsp minced peeled fresh ginger
3 Tbsp fresh lime juice
1 Tbsp low-sodium soy sauce
1/4 tsp salt
1/4 tsp ground red pepper
1 garlic clove, crushed
1/4 cup creamy peanut butter
2 Tbsp water
3 Tbsp chopped fresh cilantro
8 (8-inch) fat-free flour tortillas
4 cups chopped romaine lettuce
Heat oil in a large nonstick skillet over medium-high heat. Add chicken;
cook 5 minutes on each side or until done. Remove the chicken from pan;
cool. Shred the chicken into bite-size pieces. Place chicken, cucumber,
and bell pepper in a large bowl; set aside.
Place sugar and the next 6 ingredients (sugar through garlic) in a
blender, and process until smooth. Add peanut butter and water; process
until smooth, scraping sides. Add peanut butter mixture to chicken
mixture; stir well. Add cilantro, and toss well. Warm tortillas
according to package directions. Spoon 1/2 cup chicken mixture
onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.
Yield: 8 servings
Serving size: 1 wrap
Nutrition per Serving:
280 Calories, 19% from fat, 5.9g Fat, 1.1g Sat, 2.7g Mono, 1.6g Poly,
25.8g Protein, 30.5g Carbs, 2.4g Fiber, 49mg Cholesterol,
2.5mg Iron, 572mg Sodium, 29mg Calcium
