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Recipe: Roasted red pepper and chicken wrapBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00430
Dietitian's tip: To roast red peppers, place the bell peppers on a baking sheet lined with aluminum foil. Broil (grill), turning frequently with tongs until the skin blackens all over, about 10 minutes. Transfer the pepper to a covered bowl or place in a paper bag and close. Let steam until the skin loosens, about 10 minutes. Peel, cover and refrigerate until needed.
4 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
2 flour tortillas (spinach, garlic and herb, or pesto-flavored), 10 inches in diameter
2 tablespoons hummus
1 cup lettuce leaves
1/2 cup chopped tomatoes
1 roasted red bell pepper, cut into slices
Spray a small nonstick frying pan with cooking spray. Add the chicken and saute over medium-high heat until the chicken is lightly browned and opaque throughout. Set aside.
Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the other tortilla.
To serve, place a warmed tortilla on each plate. Spread 1 tablespoon of the hummus on the tortilla. Then add half of the chicken, lettuce, tomatoes and roasted pepper to make each wrap. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Cut each wrap in half crosswise and serve immediately.
Nutritional analysis per serving
|Total fat||7 g||Total carbohydrate||49 g|
|Saturated fat||2 g||Dietary fiber||5 g|
|Monounsaturated fat||4 g||Protein||21 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Grains and grain products||3|
|Meats, poultry and fish||2|