POPSUGAR Fitness

Healthy Brown Bag: 10-Minute Chicken Kale Wraps

Apr 9 2014 - 12:31am

This quick chicken kale wrap recipe from Self [1] makes a great weekday lunch!

Who doesn't love lettuce wraps [2]? They're crunchy, flavorful, and filling. So why not increase their superfood status by swapping out the plain, old iceberg for nutritional powerhouse kale [3]? For only 34 calories per cup, the leaves deliver satisfying fiber and vitamin C, which has been shown to possibly help burn fat. Now that's a wrap, right?

Ingredients:

Preparation:

In a bowl, whisk together 3 tablespoons balsamic vinegar, 3 tablespoons light brown sugar, 2 teaspoons cornstarch, 2 teaspoons Dijon mustard, and 1 teaspoon salt. Toss in 2 boneless, skinless chicken breasts (6 ounces each), cut into long, thin strips. Heat a large skillet over high heat; add 1 tablespoon olive oil and reduce heat to medium. Cook chicken strips in marinade, stirring often, until liquid is mostly absorbed, 3 to 4 minutes. In another bowl, combine 1 cup each diced yellow squash and diced mango. Place 2 large Lacinato or Italian kale leaves on counter with edges overlapping. Top with 1/8 of the chicken and 1/4 cup squash and mango mixture; fold over leaves to close and secure with 2 toothpicks. Repeat to make 8 wraps. In same skillet, heat 1 tablespoon olive oil over high heat. Add wraps; cover and cook to soften kale, 1 to 2 minutes. Serve immediately.

THE SKINNY: 359 calories per 2 wraps, 16 g fat (3 g saturated), 35 g carbs, 4 g fiber, 21 g protein

More from Self.com:

Source: Jonathon Kambouris


Source URL
http://www.fitsugar.com/fitness/Chicken-Kale-Wrap-Recipe-34543097