 |
| Teriyaki Chicken, Walnut & Vegetable Wraps |
Diet Type: Dairy Free
|
Cooking Time: Under 30 minutes
|
Ingredients:
|
| |
1/2 cup chopped walnuts |
| |
1 medium onion, thinly sliced |
| |
1 pound boneless, skinless chicken breasts, cut into 1/2 inch wide strips |
| |
1 cup broccoli florets, blanched and drained |
| |
2 medium carrots, peeled, cut into matchsticks, blanched and drained |
| |
1/2 cup snow peas, cut in half on the diagonal, blanched and drained |
| |
1/2 cup prepared reduced sodium teriyaki sauce |
| |
6 (10 inch) fat free flour tortillas, warmed in microwave for 30 seconds |
| |
2 cups hot, cooked long-grain white rice |
|
| |
Directions:
Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve. Coat a 12 inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add onion and saute, stirring occasionally, 3 minutes. Add chicken and saute, stirring occasionally, until chicken is golden brown and cooked throughout, about 6 minutes. Stir in broccoli, carrots, snow peas, sauce and walnuts; heat through. To assemble, place tortillas on work surfac. cover with rice, dividing equally, leaving a 1 inch border empty on each tortilla. Top with chicken mixture, dividing equally. Beginning at the bottom of each tortilla, roll the bottom over the filling, then fold in the sides, and lastlly, roll the bottom ove the filling to enclose the package.
|
Servings: 6
|
Author: Walnut Marketing Board
|
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
|
| Amount Per Serving |
|
Calories 389
Calories from Fat 104
|
|
|
% Daily Value*
|
| | Total Fat 12g | 18% | | | Saturated Fat 2g | 9% | | | Mono Fat 2g | | | | Poly Fat 5g | | | | Cholesterol 40mg | 13% | | | Sodium 602mg | 25% | | | Total Carbs 48g | 16% | | | Dietary Fiber 3g | 11% | | | Sugars 0g | | | | Protein 24g | | | | Iron | 22% | | | Calcium | 15% | | | Vitamin C | 32% | | | Vitamin E | 4% | | | Vitamin A | 31% | | | Vitamin B-12 | 3% | | | Vitamin B-6 | 25% | | | Pantothenic acid | 10% | | | Niacin | 40% | | | Riboflavin | 6% | | | Thiamin | 20% | | | Folate | 16% | | | Selenium | 35% | | | Manganese | 30% | | | Copper | 15% | | | Zinc | 8% | | | Potassium | 11% | | | Phosphorus | 21% | | | Magnesium | 14% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|