a wrap done the right way!
one of my favorite things has always been a chicken wrap, but unlike carb and calorie filled tortillas, i am using the healthy alternative, swiss chard. i understand, it may seem kind of scary, or weird looking, but trust me, it's worth a try. i tried it this past summer as a replacement for tortillas and i was very surprised by it's strength in containing my massive wrap. i am providing the recipe (and some pictures) of my chard wraps i made tonight. this healthy alternative can be filled with whatever you would like, but these were the ingredients i used...
- 2 leaves swiss chard
- 1 cup fresh green beans
- 1 cup kale
- 5 oz. chicken breast
- 1 red bell pepper
- 1/3 yellow onion
- 5 garlic cloves
- 1 tsp fresh grated ginger
- 3 pcs rosemary
- 1 tbsp rice wine vinegar
- salt, pepper, chili flakes
i prepared the bell pepper, onion, kale & garlic by chopping them all. i then grated my fresh ginger and set it aside. my 5 oz of chicken breast had been previously prepared this afternoon with rosemary, pepper, salt, and crushed red peppers. i simply baked it in the oven at 350 degrees for 40-45 minutes. chicken breast is so versatile, and so delicious when used to it's full advantage! okay, enough of my chicken loving & back to preparation.
so once i had all my veggies chopped and displayed (not a necessary part of preparation, they are just so photogenic ;) ) you are ready to begin cooking. i grabbed a small saute pan and began by lightly spraying the pan with cooking spray and i then added the bell pepper, onion, and green beans. i lightly steamed the whole pan and then added the garlic and ginger (you don't put it in at the beginning, or else they burn). once the veggies were almost done cooking, i added the cup of chopped kale, salt, pepper to taste & 1 tbsp of rice wine vinegar. i tossed them together and cooked down the kale. once the mixture had finished, i chopped the chicken breast, mixed it with the veggie mix and topped my chard :D
tips to keep cooking easy & efficient:
1. trash dish, bowl, plate, pan, etc. to collect trash as you prep (as seen left)
2. nice, sharp chopping knives (shout out Costco)
FINAL STATS (per serving):
calories: 185
fat: 3 g
carbs: 20 g
protein: 24 g
fiber: 4 g
enjoy & stay healthy :D
