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Spinach, Tomato, Chicken and Hummus Wrap
Used with permission from the new cookbook
The Complete Light Kitchen by Rose Reisman
Alterations should be made to fit with your dietary needs. Please
consult with your medical team before you attempt to make this recipe.
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Spinach, Tomato, Chicken and Hummus Wrap: Serves 8
8 oz skinless boneless chicken breast
1 cup sliced green bell pepper
1 cup sliced red bell pepper
1/3 cup sliced red or sweet onion
1/3 cup low-fat feta cheese, crumbled
½ cup chopped rehydrated sun-dried tomatoes
1/3 cup diced black olives
1 Tbsp olive oil
1½ tsp dried basil
1½ tsp minced fresh garlic
2/3 cup hummus (see page xx)
4 large whole wheat tortillas (or flavor of your choice)
1 cup baby spinach leaves
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Instructions and Nutritional Information
- Working with one at a time, pound the chicken breasts to an even ½-inch thickness between two sheets of waxed paper
- Spray a non-stick grill pan with cooking oil and saute the chicken for approximately 8 minutes, or until no longer pink in the center
- Slice into thin strips
- Stir the green and red pepper, onion, feta, tomatoes, olives, oil, basil and garlic together in a large bowl
- Spread the hummus over the entire surface of the tortillas
- Place the vegetable mixture over the hummus
- Scatter the spinach leaves overtop and add the chicken
- Roll the bottom of each tortilla up and over the filling, fold in both sides, and continue to roll up tightly. Cut each roll in half before serving.
- Nutritional Analysis Per Serving:
- Calories 256
- Protein 13g
- Fat 10.5g
- Saturated Fat 1.5g
- Carbohydrates 11g
- Cholesterol 22mg
- Sodium 280mg
- Fiber 4.5g
- Prep Time: 15 minutes
- Cook Time: 8 minutes
- Make ahead: Prepare wraps early in the day, cover with plastic wrap and refrigerate
This is a wrap I developed for the Pickle Barrel chain of restaurants in Toronto. When the customers want a healthier wrap, this is what they order. The combination of spinach, sautéed chicken and hummus is a winner. Homemade hummous always has considerably fewer calories and less fat than the store-bought type.
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