Buffalo chicken salad wrap

Dietician's Tip

This quick-to-assemble wrap is a great way to use leftover chicken and to add vegetables to your diet.

Ingredients

  • 3 4-ounce chicken breasts (12 ounces total)
  • 2 whole chipotle peppers
  • 1/4 cup white wine vinegar
  • 1/4 cup low-calorie mayonnaise
  • 2 stalks celery, diced (about 1/2 cup)
  • 2 carrots, cut into matchsticks (about 1/2 cup)
  • 1 small yellow onion, diced (about 1/2 cup)
  • 1/2 cup raw rutabaga or jicama, cut into matchsticks
  • 4 ounces raw spinach, chopped (about 4 cups)
  • 2 whole-grain tortillas (12-inch diameter)

Directions

Heat oven to 375 F or start grill. Bake or grill chicken breasts for about 10 minutes on each side until interior temperature is 165 F. Remove, cool and cube chicken.

In a blender, puree chipotle peppers with white wine vinegar and mayonnaise. Place all ingredients except spinach and tortillas in a bowl and mix thoroughly.

Place 2 ounces spinach and half the chicken mixture in each tortilla and wrap. Cut each wrap in half to serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 247
Total carbohydrate: 21 g
Cholesterol: 66 mg
Dietary fiber: 9 g
Monounsaturated fat: 2 g
Protein: 25 g
Saturated fat: 1 g
Serving size: 1/2 wrap
Sodium: 374 mg
Total fat: 7 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Meats, poultry and fish: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Feb 26, 2019


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