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
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
