In a hurry and on the go? Just wrap and roll. This lime, herb, ginger and jalapeno chicken salad wrap can conveniently be used as an on-the-go mini-meal or incorporated into a family meal. Providing 249 calories per serving, this chicken wrap can aid in maintaining energy levels throughout the day. You can serve this immediately or pack it in a lunchbox to take to work, to school or to a picnic.
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10 ounces raw, skinless, boneless chicken breast
4 cups vegetable broth
1/4 cup red onion strips, thinly sliced
1/2 cup fresh diced tomato
2 cups fresh lettuce, any type, julienned
4 eight-inch flour tortillas
For the dressing
3 1/2 tablespoons lime juice
1 1/2 tablespoons grapeseed oil
2 teaspoons sugar
1 teaspoon minced jalapeno, peeled and seeded or canned variety of your choice
Chile pepper, to taste
1/2 teaspoon minced fresh ginger
1/4 teaspoon ground black pepper
2 tablespoons fresh chopped mint
2 tablespoons fresh chopped cilantro
2 tablespoons fresh chopped basil
1/2 teaspoon salt
- Bring vegetable broth to a boil in a cook pot, add chicken breast, cover and cook over medium heat for 10 minutes.
- Turn off the heat and let stand covered for 25 minutes, remove, let cool and cut into thin strips (reserve broth for another use).
- While chicken is cooking and cooling, in a bowl, whisk together lime juice, sugar, ginger, jalapenos, salt and black pepper, then whisk in the grapeseed oil.
- Combine with cooked chicken and let sit for 5 minutes. Add the mint, cilantro, basil, onion and tomato and toss until mixed well.
- On flour tortilla, place 1/2 cup of lettuce and 1/2 cup chicken salad, roll into a wrap and refrigerate.
Nutrition information (per serving):
Makes 1 serving
Total fat: 7.9 g
Saturated fat: 0.7 g
Cholesterol: 31.3 mg
Sodium: 151.79 mg
Carbohydrate: 26.6 g
Dietary fiber: 8 g
Sugar: 8.4 g
Protein: 17.7 g
Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC.