Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Chicken Cherry Wraps
Why have a boring old chicken-and-mayo sandwich, when instead, you can have this innovative Recipe Makeover wrap, spruced up with dried cherries and veggies!
Per serving: 284 calories, 5g fat and 500mg sodium.
Saves: 264 calories, 16g fat and 541mg sodium.
Author: Cherry Marketing Institute
Date: November 10, 2010
Serves: 4 person(s)
Preparation Time: 30 mins
Cooking Time: 0 mins
Extra Time: 40 mins (for pre-cooking chicken, if necessary)
Chicken Cherry Wraps are a lower calorie, lower fat "dress-up" version of the traditional chicken salad. Replacing regular mayonnaise for nonfat yogurt, lowers the fat and adds calcium. Dried cherries and veggies perk up this sandwich, adding nutrients, flavor and color.
| Recipe Makeover|
1/2 cup nonfat lemon yogurt (low added sugar, such as Cascade Fresh)
1 Tbsp honey Dijon-style mustard
1 tsp Worcestershire sauce
3/4 tsp curry powder
1/4 tsp salt
1/4 tsp coarsely ground pepper
1 1/2 cup finely chopped, cooked chicken breast (8 oz)
1 cup dried tart cherries
1/2 cup seeded and finely chopped cucumber
1/3 cup shredded carrots
1/4 cup sliced green onions
4 wholewheat flour or tomato-flavored flour tortillas (8- to 10-inch)
| Traditional Recipe|
3 Tbsp regular mayonnaise
2 tsp prepared mustard
1 dash each of salt and pepper
1/4 cup chopped onion
15 oz canned chunk chicken, drained and flaked
4 white flour tortillas (10-inch)
8 iceberg lettuce leaves
Stir together yogurt, mustard, Worcestershire sauce, curry powder, salt and pepper in a medium mixing bowl. Gently stir in chicken, cherries, carrots, cucumber, and green onion.
Mound about 3/4 cup chicken mixture just below the center of each tortilla. Fold in sides, just covering edges of chicken mixture. Roll up from one side, jelly roll fashion. Serve seam side down on a plate.
|Calories:||284 cals||548 cals|
|Kilojoules:||1,189 kJ||2,294 kJ|
|Fat||5.0 g||21.0 g|
|Carbohydrates||33.0 g||61.0 g|
|Protein||24.0 g||28.0 g|
|Cholesterol||49.0 mg||60.0 mg|
|Sodium||500 mg||1,041 mg|
|Saturated Fat||1.0 g||3.4 g|
|Fiber||3.0 g||3.0 g|
|Calcium||118.0 mg||36.0 mg|
|Total Sugars||11.0 g||3.0 g|