As we get ready to make the transition from vacation picnics to packing a lunch for work or school, here's a healthy wrap recipe that's great served either hot or cold. Makes one dinner for two . . . or two lunches for one!
• 1 raw boneless, skinless chicken breast, cubed
• 1 clove garlic, minced
• 1/4 medium onion, chopped
• 1 cup romaine lettuce, torn into bite-sized pieces
• 1/2 cup cooked brown rice
• 2 lowfat whole wheat flour tortillas (6 to 8 inches in diameter)
• 1-1/2 Tbsp. fat-free salad dressing
• Nonstick cooking spray
• Medium-sized frying pan
Spray medium-sized pan with nonstick cooking spray and place over medium heat. When hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.
Preparation and Cooking Time: 20 to 25 minutes
Nutritional Information (per serving):
Calories: 345
Protein: 32g
Fiber: 4g
Carbs: 36g
Fat Total: 4.5g
Saturated Fat: <.5g
