You’ll be pleased at the combination of colors and flavors this rolled-up salad offers!
Recipe adapted from www.foodhero.org
For variety, try grape halves or diced apples instead of mandarin oranges. For a meatless version, use cooked and drained garbanzo beans or tofu in place of the chicken. Adding a glass of low-fat or non-fat milk will include all food groups in this meal.
8 oz chicken breast (one large breast)
½ cup celery, diced
2/3 cup canned mandarin oranges, drained
¼ cup onion, minced
2 tablespoons mayonnaise
1 teaspoon soy sauce
¼ teaspoon garlic powder
¼ teaspoon black pepper
1 large whole wheat tortilla
4 large lettuce leaves, washed and patted dry
In a non-stick pan, cook chicken breast on medium-high heat until done throughout (internal temperature of 165ºF). When chicken has cooled enough to handle, cut into ½ inch cubes. In medium bowl, mix chicken, celery, oranges and onions. Add mayonnaise, soy sauce, garlic and pepper. Mix gently until chicken mixture is evenly coated. Lay tortilla on clean cutting board or large plate. With a knife or clean kitchen scissors cut tortilla into four quarters. Place 1 lettuce leaf on each tortilla quarter, trimming the leaf so it doesn’t hang over the tortilla. Put ¼ of the chicken mixture in the middle of each lettuce leaf. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich wrap. Refrigerate leftovers within 2 hours.
Per serving: 192 calories, 5 g total fat, 1.0 g saturated fat, 20 g carbohydrates, 16 g protein, 3 g fiber, 376 mg sodium, 349 g potassium, 24 g magnesium, 50 mg calcium