Chicken and coleslaw wrap

Dietician's Tip

Instead of using canned chicken, you can use plain roasted chicken breast (boneless, skinless). This substitution reduces the sodium by about 25 percent.

Ingredients

For the dressing:

  • 1 tablespoon olive oil
  • 2 tablespoons apple cider vinegar
  • 1/4 teaspoon celery seeds (or caraway seeds)
  • 1/2 teaspoon sugar

For the wraps:

  • 1 can (5 ounces) chunky white meat chicken in water, drained
  • 1 cup shredded cabbage (or packaged coleslaw mix without dressing)
  • 1 can (4 ounces) crushed pineapple, drained
  • 2 whole-grain tortillas, each 8 inches in diameter

Directions

In a small bowl, mix together the dressing, chicken, cabbage and pineapple. Cover and refrigerate for at least 25 minutes.

To serve, divide the chicken mixture between the two tortillas. Fold the sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 324
Total carbohydrate: 26 g
Cholesterol: 47 mg
Dietary fiber: 13 g
Monounsaturated fat: 8 g
Protein: 25 g
Saturated fat: 2 g
Serving size: 1 wrap
Sodium: 475 mg
Total fat: 14 g

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Fats: 2
Fruits: 1
Meat and meat substitutes: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

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

Last Updated Feb 7, 2019


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