Recipe: Lime, Herb, Ginger and Jalapeno Chicken Salad Wrap

A low-calorie, high-energy lunch

Recipe: Lime, Herb, Ginger and Jalapeno Chicken Salad Wrap

In a hurry and on the go? Then 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, the chicken wrap can aid in maintaining energy levels throughout the day. You can serve this immediately or pack it in your lunchbox.

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Ingredients

  • 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 julienne lettuce, any type
  • 4 eight-inch flour tortillas

For the dressing

  • 3 ½ tablespoons lime juice
  • 1 ½ tablespoons grapeseed oil
  • 2 teaspoons sugar
  • 1 teaspoon minced jalapeno  peeled and seeded or canned variety of your choice chile pepper, to taste
  • ½ teaspoon minced fresh ginger
  • ¼ teaspoon ground black pepper
  • 2 tablespoons fresh chopped mint
  • 2 tablespoons fresh chopped cilantro
  • 2 tablespoons fresh chopped basil
  • ½ teaspoon salt

Instructions

  1. Bring vegetable broth to a boil in a cook pot, add chicken breast, cover and cook over medium heat for 10 minutes
  2. Turn off the heat and let stand covered for 25 minutes, remove, let cool and cut into thin strips (reserve broth for another use)
  3. 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.
  4. Combine with cooked chicken and let sit for 5 minutes. Add the mint, cilantro, basil, onion and tomato and toss until mixed well.
  5. On flour tortilla, place ½ cup of lettuce and ½ cup chicken salad, roll into a wrap and refrigerate.

Nutritional information per serving

Serving size: 1/2 cup

Calories 249

Total fat 7.9 g

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Saturated fat 0.7 g

Cholesterol 31.3 mg

Sodium 151.79 mg

Total carbohydrate 26.6 g

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Dietary fiber 8 g

Sugars 8.4 g

Protein 17.7 g

Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC 

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