Chicken Wrap

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Thread: Chicken Wrap

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    Chicken Wrap

    Chicken Wrap

    2 medium tomatoes, seeded and chopped
    1 (4 ounce) can diced green chilies
    2 green onions, sliced
    1 tablespoon chopped fresh cilantro
    1 teaspoon olive oil
    2 boneless, skinless chicken breasts cut into 1-inch pieces
    2 tablespoons water
    2 teaspoon dried minced onion*
    1 teaspoon chili powder*
    1/2 teaspoon crushed red pepper flakes*
    1/4 teaspoon dried oregano*
    1/2 teaspoon dried minced garlic*
    1/2 teaspoon ground cumin*
    4 large fat-free flour tortillas

    *These seasonings replace 1 packet of taco seasoning mix.

    In large bowl combine tomatoes, chilies, green onions and cilantro and set aside. Heat oil in a large nonstick skillet until hot. Add chicken and brown for about 2 minutes. Add water and seasonings and continue to cook until chicken is no longer pink. Add tomato mixture and continue cooking over medium heat until liquid is absorbed. Place 1/4 of filling into the center of each tortilla and fold the bottom and sides over the filling.

    Makes 4 Servings
    Serving Size: 1 wrap


    Nutrients per serving:
    Calories: 220
    Total fat: 3 grams (12% of calories)
    Saturated fat: 1 gram
    Cholesterol: 68 mg
    Sodium: 248 mg
    Carbohydrate: 17 grams (32% of calories)

    Protein: 30 grams (56% of calories)
    Dietary fiber: 7 grams

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