Thursday, September 16, 2021

Roasted red pepper and chicken wrap

By Mayo Clinic Staff

Dietitian’s tip:

To roast peppers, place them on a baking sheet lined with foil. Place under broiler, 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.

Number of servings

Serves 2

  1. High Fiber

Ingredients

  1. 4 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  2. 2 10-inch flour tortillas
  3. 2 tablespoons hummus
  4. 1 cup shredded lettuce
  5. 1/2 cup chopped tomatoes
  6. 1 roasted red bell pepper, peeled and cut into slices

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, fold the bottom of the tortilla up over the filling and then roll to close. Cut each wrap in half crosswise and serve immediately.

Nutritional analysis per serving

Serving size: 1 wrap

  • Calories 358
  • Total fat 8 g
  • Saturated fat 2 g
  • Trans fat Trace
  • Monounsaturated fat 4 g
  • Cholesterol 41 mg
  • Sodium 415 mg
  • Total carbohydrate 50 g
  • Dietary fiber 5 g
  • Added sugars 0 g
  • Protein 21 g
  • Total sugars 4 g

Diabetes Meal Plan Choices

  • Meat and meat substitutes 2
  • Nonstarchy vegetables 1
  • Starches 3

July 15, 2021

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Photo Credit: Pixabay

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