Healthy Recipes: Mediterranean Wrap
ምርት፡ 4 ምግቦች
አገልግሎቶች፡- 4
የዝግጅት ጊዜ፡- 40 ደቂቃዎች
ጠቅላላ ጊዜ፡- 40 ደቂቃዎች
የምግብ አዘገጃጀት መግለጫ፡-
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
የምግብ አዘገጃጀት ንጥረ ነገሮች:
- 1/2 cup water
- 1/3 cup couscous, preferably whole-wheat
- 1 cup chopped fresh parsley
- 1/2 cup chopped fresh mint
- 1/4 cup lemon juice
- 3 የሾርባ ማንኪያ ተጨማሪ ድንግል የወይራ ዘይት
- 2 የሻይ ማንኪያ የተፈጨ ነጭ ሽንኩርት
- 1/4 teaspoon salt, divided
- 1/4 የሻይ ማንኪያ አዲስ የተፈጨ ፔፐር
- 1 pound chicken tenders
- 1 medium tomato, chopped
- 1 cup chopped cucumber
- 4 10-inch spinach or sun-dried tomato wraps or tortillas
የምግብ አዘገጃጀት ደረጃዎች፡-
- Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
- Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
- Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
- To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
የምግብ አዘገጃጀት አመጋገብ:
በእያንዳንዱ አገልግሎት፡ 479 calories; 17 g fat (3 g sat, 11 g mono); 67 mg cholesterol; 49 g carbohydrate; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium
የተመጣጠነ ምግብ ጉርሻ; Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).
3 የካርቦሃይድሬት ምግቦች
ልውውጦች፡ 3 starch, 4 lean meat, 2 fat