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Thursday, 15 August 2013

Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
Moms and Dads like wraps because they're neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!









Buffalo Chicken Healthy Wrap INGREDIENTS:

  • 2 tablespoons hot pepper sauce, such as Frank's RedHot
  • 3 tablespoons white vinegar, divided
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons extra-virgin olive oil
  • 1 pound chicken tenders
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • Freshly ground pepper, to taste
  • 1/4 cup crumbled blue cheese
  • 4 8-inch whole-wheat tortillas
  • 1 cup shredded romaine lettuce
  • 1 cup sliced celery
  • 1 large tomato, diced

Buffalo Chicken Healthy Wrap PREPARATION:

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Buffalo Chicken Healthy Wrap NUTRITION:

Per serving: 275 calories; 8 g fat ( 2 g sat , 2 g mono ); 55 mg cholesterol; 29 g carbohydrates; 24 g protein;3 g fiber; 756 mg sodium; 266 mg potassium.
Nutrition Bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat

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