Healthy Recipe: Wrap It Up!

I love this wrap from EATING WELL Magazine.  It’s stuffed with chicken tenders and couscous (recipe below) with a hit of lemon and a healthy dose of fresh herbs.  You can also use veggies instead of chicken.  Serve with:  Mixed green salad

 4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Ingredients

• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach or sun-dried tomato wraps or tortillas

Preparation

1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Nutrition

Per serving: 479 calories; 17 g fat ( 3 g sat , 11 g mono ); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 4 lean meat, 2 fat

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber |

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You Might Also Like:

• http://www.eatingwell.com/recipes_menus

• Dolmas Wrap
• Prosciutto-Wrapped Scallops with Spinach
• Low-Calorie Mediterranean Dinners

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Related articles

• How to Make Couscous (theevolutionofeating.net)