Recipe: Asian Chicken Wraps With Shiitake Mushrooms

What can you do with leftover roast chicken? Make a fantastic second meal like these Asian chicken wraps! They make a great weekend lunch or light dinner. Best of all, they can be put together in about 30 minutes. And to keep calories down, you can make the wraps with low-fat or fat-free whole-wheat tortillas.

Ingredients

• 1 teaspoon sesame oil
• 1 cup shredded leftover white meat chicken, skin and fat removed
• One 1-pound package coleslaw mix, or 5 cups shredded cabbage
• 3 ounces shiitake mushrooms, stems discarded, thinly sliced
• 5 scallions, white parts, and 3 inches of the green, thinly sliced
• 1 tablespoon minced fresh ginger
• 1 garlic clove, minced
• 3 tablespoons hoisin sauce
• 1 teaspoon garlic chili sauce
• Four 8-inch whole-wheat tortillas

Directions

1. Heat the oil in a large nonstick skillet.
2. Add the chicken, coleslaw mix, mushrooms, scallions, ginger and garlic.
3. Stir-fry over medium-high heat for 3 minutes, or until the coleslaw has wilted.
4. Stir in the hoisin and garlic chili sauce.
5. Reheat the tortillas in the microwave following package directions.
6. Place one-fourth of the chicken and vegetables in each wrap. Roll up and serve immediately.

Note: No leftover chicken in the fridge? Poach 1-pound skinless, boneless chicken breasts by placing the chicken in a covered pan with stock halfway up the sides. Bring to a simmer. Check with the point of a knife after 4 to 5 minutes. Or place the chicken in a microwave-safe dish with broth or water to cover the bottom of the dish. Cover with wax paper and cook on high for 4 minutes. Check for doneness. If not opaque throughout, microwave on high for another 1 to 2 minutes (juices should run clear when the chicken is pierced with a knife).

Ingredient health benefits

• Chicken: With this versatile meat, the flavor possibilities are endless! Unsurprisingly, chicken is a good source of protein and a reliable way to get some iron in your meal. It also has B vitamins like vitamin B3 (niacin), vitamin B6 and vitamin B12. These nutrients help support many essential systems, like your brain, blood cells, heart and energy levels.
• Cabbage: It’s far from fancy, but cabbage has many surprising benefits. It’s rich in vitamin K (85% of your daily value in just one serving) and vitamin C, which promote strong bones, healthy blood cells and a thriving immune system. Cabbage is also full of anthocyanins, plant pigments that help reduce inflammation and protect your heart and brain from disease, and insoluble fiber to keep things “regular.” And last but not least, natural compounds called phytosterols can help lower your cholesterol levels.
• Mushrooms: Putting the “fun” in fungi, mushrooms are an easy ingredient to add to just about any dish. They’re packed with vitamin B6, vitamin B5 (pantothenic acid), potassium and zinc. These vitamins and minerals have vital roles to play, from helping regulate your blood pressure and metabolism to healing wounds and keeping your brain in peak condition. Mushrooms are also packed with antioxidants that help protect your cells from harmful oxidative stress, while other compounds help support your heart, brain and gut health.
• Ginger: This powerful root comes with powerful perks. Fresh ginger and ginger tea help suppress nausea from conditions like stomach flu and morning sickness. Ginger also has properties that can stimulate healthy digestion and help with symptoms of inflammatory conditions, like joint pain. It may even fight bad bacteria, but research is ongoing.
• Garlic: Don’t let its size fool you; when it comes to nutrition, this little allium packs a punch. Garlic helps boost your immunity when eaten with lots of fruits and veggies, and it may help regulate your blood pressure. Like ginger, it might also work to fight bacteria in your food that can make you sick. It’s no wonder garlic has earned the status of a superfood!
• Whole-wheat tortillas: There’s no wrap without a tortilla! You’ll come across a variety of choices in the grocery store, but keep your eye out for tortillas that say “100% whole-wheat” (or if you can’t find them, “100% whole grain”) on the label. Whole wheat is a type of whole grain, and all whole grains are loaded with important nutrients like vitamin E, B vitamins, plant-based protein and carbohydrates. Whole grains also promote your heart and digestive health with unsaturated fats and fiber. But that’s not all! Including this major food group in your daily snacks and meals may even lower your risk of certain cancers like colon cancer.

Nutrition information (per serving)

Makes 4 wraps

Calories: 325
Total fat: 6 g
Saturated fat: 1.5 g
Protein: 40 g
Carbohydrates: 31
Dietary fiber: 4 g
Cholesterol: 95 mg
Sodium: 520 mg
Potassium: 540 mg

— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).