Friday, May 8, 2015

Friday Food: Spicy Chicken Wrap

A highly protein packed and tasty summer recipe for an evening meal or to prepare in mass for a get together.

Sliced chicken, tenderized in lime juice, combines with a spicy sour-cream sauce in this tasty wrap. Serve with Vinegary Coleslaw and Spiced Pinto Beans.

Makes 2 servings  ACTIVE TIME: 30 minutes  TOTAL TIME: 30 minutes

  • 8 ounces boneless, skinless chicken breast, trimmed of fat
  • 1 tablespoon lime juice
  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons chopped fresh cilantro
  • Several dashes of hot sauce to taste
  • 1/8 teaspoon ground cumin
  • 1 small onion, thinly sliced
  • 2 whole-wheat tortillas, heated (see Tip)
  • 1/2 cup shredded lettuce
  • 1 plum tomato, thinly sliced

1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.


Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrate; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.

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