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Chicken and coleslaw wrap

February 7, 2019

Recipe

Beat the heat with this no-cook meal for two. Serve with watermelon slices or other fresh fruit.

Serves 2

Instead of using canned chicken, you can use plain roasted chicken breast (boneless, skinless). This substitution reduces the sodium by about 25 percent.

In a small bowl, mix together the dressing, chicken, cabbage and pineapple. Cover and refrigerate for at least 25 minutes.

To serve, divide the chicken mixture between the two tortillas. Fold the sides of each tortilla up over the filling, and then roll to close. Serve immediately.

For the dressing:

1 tablespoon olive oil
2 tablespoons apple cider vinegar
1/4 teaspoon celery seeds (or caraway seeds)
1/2 teaspoon sugar

For the wraps:

1 can (5 ounces) chunky white meat chicken in water, drained
1 cup shredded cabbage (or packaged coleslaw mix without dressing)
1 can (4 ounces) crushed pineapple, drained
2 whole-grain tortillas, each 8 inches in diameter

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 2 Fats and oils 1 Fruits 1 Grains and grain products 2 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) 1 Fruits 2 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 2 Fats 1 Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 324 Calories 26 g Total carbohydrate 47 mg Cholesterol 13 g Dietary fiber 8 g Monounsaturated fat Potassium 25 g Protein 2 g Saturated fat 1 wrap Serving size 475 mg Sodium 14 g Total fat