Teriyaki Chicken, Walnut & Vegetable Wraps
1/2
cup chopped California 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 teriyaki sauce
6 (10-inch) fat-free flour tortillas, warmed in microwave 30 seconds
2 cups hot, cooked long-grain white rice
Procedures:
Heat walnuts in a dry skillet over medium-high heat 1 to 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 sauté, stirring occasionally, 3 minutes.
Add chicken and sauté, 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 surface. 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 lastly, roll the bottom over
the filling to enclose the package.
Makes 6 servings
Per serving:
398 calories, 28g protein, 71g carbohydrate, 5g fiber, 7g total
fat, 1g saturated fat, 44mg cholesterol, 1,442mg sodium.
