Oriental chicken wraps

[Toni69]

1 tsp canola oil
1 cups raw broccoli
1 cup raw, sliced mushrooms (your choice)
1 cup chinese slaw...like bean sprouts, sliced chinese cabbage and carrots (your grocery should sell some mixed type already prepared)
1 (9oz) package cooked, diced chicken..or prepare your own chicken
1/3 cup fat free chicken broth
1/2 tsp garlic-pepper seasoning
1 tbs low sodium soy sauce
1 1/2 tsp corn starch
4 flour tortillas

Heat oil in non stick skillet over med-high heat. Add broccoli, slaw and mushrooms. Cook 4 min or until crisp-tender, stirring occasionally.

Add chicken, broth and garlic-pepper seasoning to skillet. Cover and cook over med heat 3 min longer or until thoroughly heated.
Combine soy sauce and cornstarch, stirring until smooth. Add to skillet, cook, stirring constantly, 1 min or until thickened.
Spoon 1/4 of chicken mix in each tortilla.
Makes 4.
Approx 256 cal, 6g fat, 25g pro, 24g carb

Serve with bok choy and tomato salad:
4 cups sliced bok choy or napa cabbage, 3 plum tomatoes chopped. Drizzle with sesame oil, rice vinegar and sesame seeds or some fat free asian-type dressing, and toss.

[ironshaolin]

jesus, my mouth is watering just reading that. Is it acceptable for cutting?

[Toni69]

jesus, my mouth is watering just reading that. Is it acceptable for cutting?

Approx 256 cal, 6g fat, 25g pro, 24g carb

As long as that is within your carb/fat limit for the day..why not!

[Toni69]

2-3 skinless chicken breast fillets
3 tbsp Thai sweet chilli sauce
3 tbsp Chinese oyster sauce

1. Cut the chicken into bite-sized pieces and place in a mixing bowl.
2. Add the chilli sauce and oyster sauce and stir to combine. Set aside to marinate for 20 minutes, or longer if desired.
3. Heat the grill. Thread the chicken pieces onto skewers, leaving a little space between each piece or add bell pepper chunks, pineapple, onion, even button mushrooms, and grill for 3-5 minutes on each side or until the chicken is just cooked through. Serve hot or cold.

be sure to soak the skewers in water before grilling.

[-D$C-]

1 tsp canola oil
1 cups raw broccoli
1 cup raw, sliced mushrooms (your choice)
1 cup chinese slaw...like bean sprouts, sliced chinese cabbage and carrots (your grocery should sell some mixed type already prepared)
1 (9oz) package cooked, diced chicken..or prepare your own chicken
1/3 cup fat free chicken broth
1/2 tsp garlic-pepper seasoning
1 tbs low sodium soy sauce
1 1/2 tsp corn starch
4 flour tortillas

Heat oil in non stick skillet over med-high heat. Add broccoli, slaw and mushrooms. Cook 4 min or until crisp-tender, stirring occasionally.

Add chicken, broth and garlic-pepper seasoning to skillet. Cover and cook over med heat 3 min longer or until thoroughly heated.
Combine soy sauce and cornstarch, stirring until smooth. Add to skillet, cook, stirring constantly, 1 min or until thickened.
Spoon 1/4 of chicken mix in each tortilla.
Makes 4.
Approx 256 cal, 6g fat, 25g pro, 24g carb

Serve with bok choy and tomato salad:
4 cups sliced bok choy or napa cabbage, 3 plum tomatoes chopped. Drizzle with sesame oil, rice vinegar and sesame seeds or some fat free asian-type dressing, and toss.

that sounds delicious. thanks man. Just printed the recipe for later this week ;)

I'm assuming the macros you listed were for individual wraps.....

[Toni69]

Yes and it will vary depending on the type of wrap you use too. I used the regular ones by mission at the time, I believe??? I dont remember now.

[Toni69]

3oz bean sprouts (I prefer fresh) or you can use those asian cellophane noodles or rice noodles
1/4 cup minced fresh cilantro
1/4 cup low-sodium soy sauce
1 tbs chile paste with garlic
2 tsp dark sesame oil
2 cups chopped roasted skinless, boneless chicken
few large Boston or Romaine lettuce leaves

If using asian bean threads or noodles, cover bean threads with boiling water. Let stand for 5 minutes or until softened. Drain, and rinse under cool water. Chop noodles.
While bean threads soak, combine cilantro, soy sauce, chile paste, and oil in a large bowl, stirring with a whisk. Add noodles and chicken to soy sauce mixture; toss well to coat. Spoon about 1/3 cup chicken mixture down center of each lettuce leaf; roll up.