Spicy Chicken Wraps with Corn and Rice
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 334.1
- Total Fat: 7.7 g
- Cholesterol: 57.5 mg
- Sodium: 1,472.0 mg
- Total Carbs: 45.0 g
- Dietary Fiber: 20.0 g
- Protein: 35.9 g
View full nutritional breakdown of Spicy Chicken Wraps with Corn and Rice calories by ingredient
Introduction
High in sodium because of the seasoning, but if that's not a big concern for you, this is a very quick but filling meal in itself and is nicely complemented by various steamed veggies. High in sodium because of the seasoning, but if that's not a big concern for you, this is a very quick but filling meal in itself and is nicely complemented by various steamed veggies.Number of Servings: 2
Ingredients
-
Corn
Brown Rice
Whole Wheat Tortillas
Chicken
Creole Seasoning
Directions
1. Take 7 ounces of boneless, skinless chicken breasts and cut them into strips or cubes. Add to a bowl.
2. Take creole seasoning** and combine it with a little bit of water. The mixture should not be too watery though.
** I use Tony Chachere's Creole Lite Seasoning, which has reduced sodium, but it's still pretty high. If you want to make your own and eliminate or reduce the salt, check out this recipe. It's good and you can control the salt and the level of spiciness. http://www.nolacuisine.com/2005/07/22/creole-seasoning-recipe/
3. Pour the spice/water mix over the chicken. Ideally, the chicken will be pretty much covered. If not, mix up some more spice/water and add it.
4. Let the chicken marinate for as long as you want. I usually only let it sit for a few minutes while I preheat my grill.
5. I use a Foreman style grill for this, but you can use a traditional grill if it's nice outside. Set it to medium and spray the surface with PAM lite.
6. When it's hot enough, simple add the chicken cubes to the grill and close. If you like, you can sprinkle additional seasoning (without the water) to the chicken at this point.
7. While the chicken is cooking, make the rice. I use Minute Rice Brand individual brown rice cups. Basically, it is a single cup of rice that you stick in the microwave for 60 seconds and it's done. They are a little more expensive, but I work really long hours and I don't have a ton of time to cook during the week.**
** I suggest putting the individual cup into a bowl and covering it with a paper plate because they occasionally "pop"
8. After the rice is cooked and poured out into a bowl, cook the corn. Again for time reasons, I use Birds Eye individual packets. They take 60 seconds to cook and taste good.
9. Add the corn to the rice. If you want, you can also add edamame and/or cold black beans to the rice/corn mixture. If you do, be sure to calculate the extra calories.
10. Finally, microwave the tortilla wraps. I use LaTortilla Brand whole wheat wraps. They are high in dietary fiber and only 50 calories per wrap. Also, they taste just as good as other whole wheat wraps that have 150 calories each. Microwave them for 45 seconds to 1 minute.
11. By now, the chicken should be done. Remove it from the grill and place it into a bowl.
12. (Optional) if your grill is still hot, you can put each tortilla wrap on the grill for a few seconds just to get it a little crispy. Don't leave them on too long or else they will either burn or be too stiff to effectively wrap.
13. On each wrap, make a bed of the rice/corn mix. Add the chicken on top. I am not a big cheese or sour cream person, but if you're into that kind of thing, you can add them at this point. Be mindful that you're adding extra fat and extra calories.
14. These go nicely with steamed veggies, spicy roasted potato wedges, or a chilled tomato soup.
Serving is 3.5 ounces of chicken, 1/2 cup of rice, 1/2 cup of corn and 2 LaTortilla Brand Whole Wheat Wraps.
Recipe makes 2 servings.
Number of Servings: 2
Recipe submitted by SparkPeople user ONETRISH.
2. Take creole seasoning** and combine it with a little bit of water. The mixture should not be too watery though.
** I use Tony Chachere's Creole Lite Seasoning, which has reduced sodium, but it's still pretty high. If you want to make your own and eliminate or reduce the salt, check out this recipe. It's good and you can control the salt and the level of spiciness. http://www.nolacuisine.com/2005/07/22/creole-seasoning-recipe/
3. Pour the spice/water mix over the chicken. Ideally, the chicken will be pretty much covered. If not, mix up some more spice/water and add it.
4. Let the chicken marinate for as long as you want. I usually only let it sit for a few minutes while I preheat my grill.
5. I use a Foreman style grill for this, but you can use a traditional grill if it's nice outside. Set it to medium and spray the surface with PAM lite.
6. When it's hot enough, simple add the chicken cubes to the grill and close. If you like, you can sprinkle additional seasoning (without the water) to the chicken at this point.
7. While the chicken is cooking, make the rice. I use Minute Rice Brand individual brown rice cups. Basically, it is a single cup of rice that you stick in the microwave for 60 seconds and it's done. They are a little more expensive, but I work really long hours and I don't have a ton of time to cook during the week.**
** I suggest putting the individual cup into a bowl and covering it with a paper plate because they occasionally "pop"
8. After the rice is cooked and poured out into a bowl, cook the corn. Again for time reasons, I use Birds Eye individual packets. They take 60 seconds to cook and taste good.
9. Add the corn to the rice. If you want, you can also add edamame and/or cold black beans to the rice/corn mixture. If you do, be sure to calculate the extra calories.
10. Finally, microwave the tortilla wraps. I use LaTortilla Brand whole wheat wraps. They are high in dietary fiber and only 50 calories per wrap. Also, they taste just as good as other whole wheat wraps that have 150 calories each. Microwave them for 45 seconds to 1 minute.
11. By now, the chicken should be done. Remove it from the grill and place it into a bowl.
12. (Optional) if your grill is still hot, you can put each tortilla wrap on the grill for a few seconds just to get it a little crispy. Don't leave them on too long or else they will either burn or be too stiff to effectively wrap.
13. On each wrap, make a bed of the rice/corn mix. Add the chicken on top. I am not a big cheese or sour cream person, but if you're into that kind of thing, you can add them at this point. Be mindful that you're adding extra fat and extra calories.
14. These go nicely with steamed veggies, spicy roasted potato wedges, or a chilled tomato soup.
Serving is 3.5 ounces of chicken, 1/2 cup of rice, 1/2 cup of corn and 2 LaTortilla Brand Whole Wheat Wraps.
Recipe makes 2 servings.
Number of Servings: 2
Recipe submitted by SparkPeople user ONETRISH.