Healthy Eating Recipes: Asian-Style Chicken Wraps

02/02/2011 03:43:00 admin

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Delicious on their own, or try serving with a side of Sunshine Rice

Recipe Source: Deliciously Healthy Dinners and Deliciously Healthy Family Meals

Prep time Cook time Yields Serving Size

15 minutes 20 minutes 4 servings 2 wraps, ¼ C sauce

Ingredients

For sauce:

1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper

1 Tbsp garlic, minced (about 2–3 cloves)

3 Tbsp brown sugar or honey

1/2 C water

1/2 Tbsp fish sauce

2 Tbsp lime juice (or about 2 limes)

For chicken:

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced

1 Tbsp garlic, minced (about 2–3 cloves)

12 oz boneless, skinless chicken breast, cut into thin strips

1 Tbsp lite soy sauce

1 Tbsp sesame oil (optional)

1 Tbsp sesame seeds (optional)

For wrap:

1 (small) head red leaf lettuce, rinsed, dried, and separated into single leaves large enough to create wrap

8 fresh basil leaves, whole, rinsed and dried

2 cups bok choy or Asian cabbage, rinsed and shredded

Directions

1, To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 3–5 minutes. Chill in refrigerator for about 15 minutes or until cold.

2, Prepare the chicken by heating oil in a large wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.

3, Add chicken, and continue to stir fry for 5–8 minutes.

4, Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot sauté pan.

5, Assemble each wrap: Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together. Serve two wraps with ¼ cup sauce.

Children can help fill the wraps and mix the sauce.

Nutrition facts

calories 242

Total fat 10 g

Saturated fat 2 g

Cholesterol 47 mg

Sodium 393 mg

Total fiber 3 g

Protein 21 g

Carbohydrates 17 g

Potassium 636 mg

Vitamin A 170%