Healthy Recipes: Mediterranean Wrap

بازده: 4 وعده

خدمات: 4

زمان آماده سازی: 40 دقیقه

زمان کل: 40 دقیقه

توضیحات دستور غذا:

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.

مواد لازم دستور غذا:

1. 1/2 cup water
2. 1/3 cup couscous, preferably whole-wheat
3. 1 cup chopped fresh parsley
4. 1/2 cup chopped fresh mint
5. 1/4 cup lemon juice
6. 3 tablespoons extra-virgin olive oil
7. 2 teaspoons minced garlic
8. 1/4 teaspoon salt, divided
9. 1/4 teaspoon freshly ground pepper
10. 1 pound chicken tenders
11. 1 medium tomato, chopped
12. 1 cup chopped cucumber
13. 4 10-inch spinach or sun-dried tomato wraps or tortillas

مراحل دستور غذا:

1. 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.
2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. 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.
4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5. 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.

دستور غذا:

در هر وعده: 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

پاداش تغذیه: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).

3 وعده کربوهیدرات

مبادلات: 3 starch, 4 lean meat, 2 fat