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California Chicken Wrap

by Elizabeth Arvidson, RD LD

Servings: 8 (1 Wrap Per Serving)
Prep Time: 15
Cook Time: 15
Nutrition Facts
Serving Size 1 Wrap
    
Amount per serving
Calories 510
% Daily Value*
Total Fat 17g 
 Saturated Fat 5g 
Cholesterol 75mg 
Sodium 820mg 
Total Carbohydrate 49g 
 Dietary Fiber 4g 
Protein 37g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Wraps have revived the somewhat weary sandwich, and with good reason. They can be filled with flavorful veggies, meat, and condiments and are ready to go at a moment's notice. This wrap also does double duty as an appetizer when it is cut into small slices.

Ingredients

1 pound boneless, skinless chicken breast halves
2 teaspoons dried rosemary or Italian seasoning or other favorite herbs
1 14-ounce can reduced-sodium chicken broth
1 7¼-ounce jar roasted red bell pepper, water packed, divided
1 medium-size green bell pepper, trimmed, seeded, and minced
4 ounces light cream cheese, softened
½ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 10-inch flour tortillas
2 cups (about 4 ounces) shredded romaine

Directions

Place the chicken, rosemary (or other seasoning) and broth in skillet; cover. Simmer for 15 minutes or until the chicken is cooked through. Cool slightly and slice into thin strips.

Mince half of the roasted peppers; set aside the other half. Combine the minced red and green bell peppers, cream cheese, garlic powder, cumin, and cayenne. Spread the mixture evenly over each tortilla. Place the chicken evenly among the 4 tortillas. Top with the remaining roasted peppers and romaine.

To assemble the wrap: Place the filling across the lower third of the wrap (or tortilla). Fold the bottom edge of the tortilla over the filling. Fold both the right and left sides inward. Continue rolling up tightly, tucking the ends in, and enclosing the filling. Place seam-side down on parchment wrap or foil, and then wrap it up. Cut in half diagonally. Slice each roll into 4 pieces just before serving. Secure with a to toothpick if necessary.

Cooking Tip

For faster assembly, substitute precooked chicken, available in the meat case.
Rate this article:  Average 3.5 out of 5

About the author:

Elizabeth J Arvidson RD LD

Elizabeth Arvidson, RD LD

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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