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Recipe: Roasted red pepper and chicken wrap

Recipe: Roasted red pepper and chicken wrap

Roasting bell peppers is easy. And roasted red pepper makes this chicken wrap something special.

To roast peppers, place them on a baking sheet lined with foil. Broil (grill), turning frequently with tongs until the skin blackens all over, about 10 minutes. Transfer peppers to a covered bowl and let them sit until the skin loosens, about 10 minutes. Then peel.


Directions

Spray a small nonstick frying pan with cooking spray. Add the chicken and saute over medium-high heat until the chicken is lightly browned and opaque throughout. Set aside.

Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the other tortilla.

To serve, place a warmed tortilla on each plate. Spread 1 tablespoon of the hummus on each tortilla. Then add half of the chicken, lettuce, tomatoes and roasted pepper to make each wrap. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Cut each wrap in half crosswise and serve immediately.


Ingredients
  • 4 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  • 2 10-inch flour tortillas (spinach, garlic and herb, or pesto-flavored)
  • 2 tablespoons hummus
  • 1 cup shredded lettuce
  • 1/2 cup chopped tomatoes
  • 1 roasted red bell pepper, peeled and cut into slices

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories356 
Carbohydrate50 g 
Cholesterol41 mg 
Fiber5 g 
Monounsaturatedfat4 g 
Potassium 
Protein21 g 
Saturatedfat2 g 
Servingsize1 filled wrap 
Sodium415 mg 
TotalFat8 g 

2014-09-09

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