SKINNY PEANUT AND BROCCOLI SLAW WRAPS
75% less sat fat • 200% more fiber than the original recipe. Sautéed edamame and broccoli slaw mix equals a high-fiber combo in these tasty Thai chicken-and-peanut sauce wraps.
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 6
Number Of Ingredients 9
Steps:
- Sprinkle chicken strips with garlic powder and pepper. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add seasoned chicken; cook and stir for 2 to 3 minutes or until chicken is no longer pink. Remove chicken from skillet; keep warm. Add broccoli, edamame, and ginger to skillet. Cook and stir for 2 to 3 minutes or until vegetables are crisp-tender.
- Spread tortillas with Homemade Peanut Sauce. Top with chicken strips and vegetable mixture. Roll up tortillas. Cut each wrap in half. Serve immediately.
- Homemade Peanut Sauce: In a small saucepan, combine 2 tablespoons creamy peanut butter; 1 tablespoon water; 1 tablespoon reduced-sodium soy sauce; 1 clove garlic, minced; and 1/4 teaspoon ground ginger. Heat over very low heat until melted and smooth, whisking constantly.
- *Note: To warm tortillas, preheat oven to 350°F. Wrap tortillas tightly in foil. Heat in the oven about 10 minutes or until heated through.
Nutrition Facts : Fat 1, ServingSize 1/2 Wrap, TransFat 0 g
THAI CHICKEN WRAPS
Thanks to quick-cooking chicken, convenient broccoli slaw mix, and an easy peanut sauce, you can wrap up dinner in 25 minutes. -Trudy Williams, Shannonville, Ontario
Provided by Taste of Home
Categories Lunch
Time 25m
Yield 6 servings.
Number Of Ingredients 13
Steps:
- Whisk first 5 ingredients until blended. Toss chicken with garlic salt and pepper., In a large cast-iron or other heavy skillet, heat 1 tablespoon oil over medium-high heat; stir-fry chicken until no longer pink, 3-4 minutes. Remove from pan; keep warm., In same pan, heat remaining oil over medium-high heat; stir-fry coleslaw mix, onion and ginger until broccoli is crisp-tender, 2-3 minutes. Stir in peanut butter mixture. Serve chicken and vegetable mixture in tortillas.
Nutrition Facts : Calories 389 calories, Fat 15g fat (3g saturated fat), Cholesterol 31mg cholesterol, Sodium 935mg sodium, Carbohydrate 44g carbohydrate (12g sugars, Fiber 4g fiber), Protein 21g protein.
SKINNY THAI SALAD WITH PEANUT DRESSING
This fresh and filling main-dish salad has 50% less fat and 46% less sodium than the original recipe.
Provided by Betty Crocker Kitchens
Categories Lunch
Time 40m
Yield 4
Number Of Ingredients 17
Steps:
- In a medium saucepan, bring broth to boiling; add uncooked bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender and most of the liquid is absorbed. Drain if necessary. Meanwhile, prepare edamame according to package directions.
- Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
- Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing. Sprinkle with peanuts.
- Peanut Dressing: In a small saucepan, combine 1/3 cup water, 3 tablespoons reduced-fat creamy peanut butter, 2 tablespoons reduced-sodium soy sauce, 1 teaspoon sugar, 1/4 teaspoon ground ginger, 1/8 teaspoon crushed red pepper, and 1 clove garlic, minced. Whisk constantly over medium-low heat about 3 minutes or until smooth and slightly thickened (mixture will appear curdled at first but will become smooth as it's whisked over the heat). Makes about 2/3 cup.
Nutrition Facts : Cholesterol 0 mg, Fat 1 1/2, ServingSize 1 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing, TransFat 0 g
SLAW-MMIN' WRAPS
A nutritious, balanced meal that is a snap to throw together. Works great with leftover chicken!
Provided by JULESKICKS2
Categories Main Dish Recipes Sandwich Recipes Chicken
Time 20m
Yield 4
Number Of Ingredients 16
Steps:
- Heat oil in a large heavy skillet over medium high heat. Saute onion and 2 cloves crushed garlic until onions are soft and translucent, about 3 minutes. Stir in the broccoli coleslaw mix, and cook until tender. Add the cabbage and chicken and toss for a minute or two. Remove from heat and season with salt and pepper to taste.
- In a blender, combine garbanzo beans, mayonnaise, mustard, cumin, garlic, onion powder, lemon pepper, salt and pepper. Blend until smooth and creamy.
- Heat tortillas for a few seconds in the microwave for easier folding. Spread each tortilla with sauce, then put a large heap of the slaw mixture on top. Wrap like you would a burrito.
Nutrition Facts : Calories 540.5 calories, Carbohydrate 63.3 g, Cholesterol 23.6 mg, Fat 23.7 g, Fiber 7.9 g, Protein 18.2 g, SaturatedFat 4.2 g, Sodium 1026.1 mg, Sugar 4.9 g
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