Five-Spice Chicken Salad Wrap
Prep time: 10 minutes
Cook time (for chicken): 1 hour
Recipe makes: 2 servings
What you need:
Ingredients for the Chicken:
- 1 large bone-in chicken breast, skin removed
- 1/2 teaspoon salt substitute
- 1/2 teaspoon black pepper
Ingredients for the Salad:
- 1 scallion, finely diced
- 1 stalk celery, finely diced
- 1/2 teaspoon Chinese five-spice powder
- 1/4 teaspoon black pepper
- 1 tablespoon fat-free mayonnaise
- 2 romaine lettuce leaves
- 8-inch whole-wheat wrap
Equipment and Supplies:
- Baking sheet or shallow roasting pan
- Aluminum foil
- Knife and cutting board
- Large mixing bowl
- Measuring spoons
What to do:
Instructions for Cooking the Chicken:
- Preheat oven to 350°F (176°C). Line baking sheet or roasting pan with foil. Spray foil with cooking spray and place chicken on top.
- Spray chicken with cooking spray and season with salt substitute and black pepper. Roast for 1 hour.
- Allow to cool completely before pulling meat off of the bone and dicing. Chicken can be cooked a day or two in advance and kept refrigerated.
Instructions for Making the Salad:
- In a large bowl, combine the pre-made chicken with the scallion, celery, five-spice powder, pepper, and mayonnaise. Stir until well combined.
- Spoon chicken mixture onto wrap and place lettuce on top. Roll up, cut in half, and serve with some crispy fresh veggies.
Nutritional analysis (per serving):
- 160 calories
- 17g protein
- 2.5g fat
- 0g sat. fat
- 18g carbohydrate
- 4g fiber
- 35mg cholesterol
- 120mg sodium
- 2g sugars
Serving size:1 wrap
Tip: For packed lunches, keep the filling and wrap separate and combine just before eating so the wrap doesn't get soggy.
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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