Introduction: Oriental Chicken Wraps

Picture of Oriental Chicken Wraps

Fiber is an indigestible carbohydrate that is essential for normal digestion. Fruits, vegetables and whole-grain foods are high in both soluble and insoluble fiber.

1. Soluble fiber acts like a sponge. It soaks up the LDL or bad cholesterol. So it helps with the health of your heart. It also dissolves in liquid, forming a gel to move out the bad cholesterol.

2. Insoluble fiber and is more like a broom; it swipes out waste and keeps you regular. It traps water to help move things along for digestive health.

This lunch idea has both fibers and so making it a healthy choice. Made with whole wheat tortillas, vegetables and rice.

One serving has 173 calories, 3g of fat, 8g carbs and 28g of protein (based on a 2000 calorie daily diet). It has about  4.3 grams of  fiber as this recipe calls for whole long grain brown rice a better choice over white rice.

So here is what you will need...

Step 1:

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8 (7-8 inches) whole wheat tortillas
1 cup frozen string green beans
1 cup frozen mix peas and carrots
1 cup brown rice, cooked
1 lg.breast chicken, cooked and cut into small chunks
2 green onions, diced
2 cups chicken broth, no salt added
1/2 cup peanut sauce

Step 2:

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Cook rice according to package instructions with 1 cup of chicken broth and 1 cup water. White rice cooks up fast in about 20 to 30 minutes. But brown rice takes about 15 minutes more to cook. 

Step 3:

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While you are cooking the rice, In a small sauce pan bring 1 cup chicken broth to boiling. Add frozen vegetables and turn heat to low. Simmer 2 to 3 minutes. Just allowing vegetables to thaw out and warm up. Remove from heat and spoon vegetables into a medium bowl and set aside. 

Step 4:

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Next, dice up the green onions and cut chicken breast into chunks. 

Wrap the tortillas in foil. Heat oven to 300 degrees and warm for 10 minutes. You can use microwave to heat tortillas if you wish, but without the foil. Here I have used my Nu-wave oven.


Step 5:

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Place a large frying pan over medium heat. Add a little olive oil and chicken chunks and cook chicken until done, no longer pink. About 6 to 7 minutes. Spoon chicken to a plate. Set aside and allow to cool.

Step 6:

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Next add cooked chicken, rice and vegetables to a large bowl and mix together. Add green onions, mix till well incorporated.

Step 7:

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Spread peanut sauce on one side of warm tortilla. Fold in half, roll up into a cone shape and fill with chicken mixture.

Step 8:

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Now plate wraps, two per plate. Add some green onions and baby carrots on the side. You can place a bowl of peanut sauce on the table as well, for dipping the wraps if you wish.

What a great lunch idea. With lots of vitamins, minerals and fiber you can't go wrong with getting some good nutrition. 

For more great meal ideas visit Savor the Food and claim your FREE e-book while you are there.

Thanks for viewing my Instructables.

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Bio: I like to cook and I blog about it. I love to garden and everything about it. I like listening to NPR and watching cooking ... More »
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