Sautéed edamame and broccoli slaw mix equals a high-fiber combo in these tasty Thai chicken-and-peanut sauce wraps.
Here's the skinny:
10 ounces skinless, boneless chicken thighs >
10 ounces skinless, boneless chicken breast strips
1/2 teaspoon garlic salt >
1/4 teaspoon garlic powder
2 tablespoons butter >
nonstick cooking spray
1/2 cup coarsely chopped cocktail peanuts >
1/2 cup Cascadian Farm® frozen shelled soybeans (edamame), thawed
3 10-inch flour tortillas, warmed >
3 10-inch whole wheat flour tortillas, warmed
1/4 cup purchased peanut sauce >
1 recipe Homemade Peanut Sauce
Nutritional Highlights
450 (before)
310 (after)
24 g (before)
9 g (after)
8 g (before)
2 g (after)
1490 mg (before)
1270 mg (after)
6 g (before)
18 g (after)
10 ounces skinless, boneless chicken breast strips
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Nonstick cooking spray
2 cups packaged shredded broccoli (broccoli slaw mix)
1/2 cup Cascadian Farm® frozen shelled soybeans (edamame), thawed
1/4 teaspoon ground ginger
3 10-inch whole wheat flour tortillas, warmed*
1 recipe Homemade Peanut Sauce (below)
|
1 Sprinkle chicken strips with garlic powder and pepper. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add seasoned chicken; cook and stir for 2 to 3 minutes or until chicken is no longer pink. Remove chicken from skillet; keep warm. Add broccoli, edamame, and ginger to skillet. Cook and stir for 2 to 3 minutes or until vegetables are crisp-tender.
|
|
2 Spread tortillas with Homemade Peanut Sauce. Top with chicken strips and vegetable mixture. Roll up tortillas. Cut each wrap in half. Serve immediately.
|
|
3 Homemade Peanut Sauce: In a small saucepan, combine 2 tablespoons creamy peanut butter; 1 tablespoon water; 1 tablespoon reduced-sodium soy sauce; 1 clove garlic, minced; and 1/4 teaspoon ground ginger. Heat over very low heat until melted and smooth, whisking constantly.
|
|
4 *Note: To warm tortillas, preheat oven to 350°F. Wrap tortillas tightly in foil. Heat in the oven about 10 minutes or until heated through.
|
Nutritional Information
1/2 of a wrap:
Calories 310 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 40mg; Sodium 1270mg; Total Carbohydrate 27g (Dietary Fiber 18g, Sugars 3g); Protein 27g
% Daily Value
Vitamin A 25; Vitamin C 60; Calcium 10; Iron 10
Exchanges
1 1/2 Starch, 0 Lean Meat, 3 Very Lean Meat, 1 Fat
Carbohydrate Choices
2
