Sister’s Stir-Fry Chicken Wraps

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Before I got totally on board with healthy eating (you know, only halfway making the effort), I made a version of this recipe that my sister absolutely loved.  While healthy for you, the bad part was that I served it in those cute little tortilla flat-bottomed “boats,” which are highly processed and full of things that I steer clear of now.  This past weekend as we had a family meal, my sister said, “I have a recipe I want you to put on your website!” and requested this one, which I had forgotten about.  The only difference from what I made for her before and this version is the wrap, which is whole wheat and much, much better for you than the cute little boats!

In this recipe, you’re getting a lot of protein from the wrap and chicken, plus a little extra if you decide to add plain yogurt.  The peppers are low in calories and are high in vitamins A and C, potassium, folic acid and fiber.  Red ones have the most nutrition because they’ve been on the vine the longest.  The onions are also high in vitamin C and a good source of fiber.

I have to confess, I got so into this recipe that I completely lost track of time and forgot to feed Toby Dog his supper!  He was patiently lying at my feet, not one complaint did I hear.  Sorry, Toby Dog!

ingredients

Ingredients

  • 1 ½ lbs boneless, skinless chicken breast
  • ¼ cup fresh lime juice (juice of two limes)
  • 4 tbsp. cilantro, chopped
  • 1 tablespoon + 3 tablespoons extra virgin olive oil, divided
  • 3 tablespoons low-sodium soy sauce
  • 1 tsp minced garlic (more if you like – it’s also not pictured because I was making it for my sister and she is not a garlic fan)
  • 2 tsp. Truvia brown sugar baking blend
  • 1 tsp cumin
  • 1 tsp chili powder
  • 2 bell peppers, seeded and sliced (you can use whatever color combination you want, I used red and yellow because that’s what I had)
  • 1 medium sweet onion, thinly sliced
  • Kosher salt
  • Whole wheat tortillas (optional)
  • Plain yogurt (optional)

 

Directions

  1. Place chicken breasts one at a time in a gallon freezer bag and, using a meat mallet or whatever you have, Mama uses an old rolling pin), pound to an even thickness of approximately ½ inch. This not only tenderizes the meat, it helps it to cook evenly and faster, keeping it moister.  Transfer chicken to a baking dish
  2. In a small bowl, combine lime juice, cilantro, 1 tbsp. olive oil, soy sauce, brown sugar, cumin and chili powder.
  3. Pour half of lime juice mixture over chicken, turning to coat well. Let sit for 20 – 30 minutes.
  4. Lightly coat the bottom of a large skillet with olive oil and heat over medium-high heat until very hot, swirl the pan to coat the bottom. Add chicken and cook for six minutes, three minutes per side.  Remove from pan and set aside to cool.
  5. Add the remaining olive oil to the pan. Cook the peppers and onions for five minutes or until slightly charred, then stir-fry for one – two minutes.
  6. Add reserved lime juice mixture to peppers and onions, cook together for one minute. Remove from heat.
  7. Cube ½ cup of the cooled chicken. Warm a whole wheat tortilla in the microwave for five or six seconds (not too long or it will toughen). Place ¼ cup of the vegetables and the ½ cup cubed chicken into the tortilla, top with yogurt, roll and slice in half.  It’s easier to eat that way!

Wrap-less option:

  • As a meal without the whole wheat wrap, serve ½ cup of vegetables with ½ chicken breast and a dollop of yogurt.  You can add a third item to the plate, quinoa makes a great accompaniment to this meal.  What, never heard of quinoa?  It’s one of the super grains, stay tuned for a recipe!

Other options:

Change up the vegetables, add mushrooms, broccoli or carrots to the stir fry.  Halve some cherry tomatoes and add to the wrap before rolling (I did and it was a yummy addition).  You can also use a different protein, shimp, pork or beef would all pair well.  Get creative, make it suit your taste, have fun with it!

hungry toby dog

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