* Exported from MasterCook *
Peking Chicken Wraps
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup brown rice
2 teaspoons dark sesame oil
4 scallions -- sliced
1/4 pound snow peas -- trimmed
1 cup finely shredded red cabbage
1 cup shredded carrot
2 tablespoons unseasoned rice vinegar
2 teaspoons grated fresh ginger
6 whole wheat tortillas -- 10 to 12-inch diameter
6 tablespoons hoisin sauce
2 cups shredded cooked chicken breast
Cook the rice according to the package directions. Set aside.
Meanwhile, in a medium nonstick skillet, heat the oil over medium-high
heat. Add the scallions and cook, stirring constantly, for 1 minute, or
until wilted. Stir into rice.
Bring a small pot of water to a boil. Add the snow peas and cook for 30
seconds. Drain and rinse with cold water until cool. Pat dry and cut
lengthwise into thin strips. In a medium bowl, combine the snow peas,
cabbage, carrot, rice vinegar and ginger.
To assemble the wraps, lay the tortillas on a work surface. Spread each
with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip
along th bottom of each tortilla, 1-inch from the edges. Top with the rice
and vegetable mixtures. Fold over the bottom edge of each tortilla to
cover the filling. Fold the sides in and continue to roll up tightly,
burrito style. Cut each in half crosswise with a serrated knife to serve.
Makes 6 servings
Per servings (one roll each, sliced in half): 290 cals ( 13 % fat); 4 g
fat; 45 g carbs; 5 g fiber; 23 g protein; 45 mg cholest; 490 mg sodium
Diet Exchanges: 1 veg; 2 1/2 bread; 2 1/2 meat; 1/2 fat
Carb Choices: 3
AuthorNote: Try your hand at this takeout favorite at home. Cabbage is
packed with compounds that researcher believe an protect us from heart
disease and certain types of cancers. And it is a good source of fiber, as
are brown rice, carrots and whole wheat tortillas.
ChupaNote: this substitutes whole wheat tortillas for spring roll/rice
wrappers. You could use other whole grain wraps, or pre-cooked crepes.
Cuisine:
"Asian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 347 Calories; 7g Fat (17.5%
calories from fat); 21g Protein; 50g Carbohydrate; 4g Dietary Fiber; 40mg
Cholesterol; 685mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1
Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 4733 0 0 0 4732
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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