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Monday, June 7, 2010

Chicken and Rice Wraps

1 boneless, skinless chicken breast, cubed


1 clove garlic, minced


1/4 onion, chopped


Lettuce, romaine, torn into bite-size pieces


1 cup brown rice, cooked


2 whole wheat flour tortillas (6–8 inches)


1-2 Tbsp. fat-free dressing


Saute chicken with nonstick cooking spray, onions, and garlic. (Alternatively, you can use chicken chunks.) Cook or steam brown rice in the meantime. Assemble wrap: place desired amount of lettuce in the center of the tortilla, add half of the chicken, the dressing, then 1/4–1/2 cup of rice. Fold tortilla around contents and secure with toothpick if necessary. Serves 2.


Cooking Time: 25 minutes


Nutritional Information: (per serving) Protein: 21 gFiber: 5 gCarbs: 47 gFat Total: 5 gSaturated Fat: 0.5 g

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