Monday, August 3, 2009

Chicken Caesar Wrap

For a quick lunch to take on the go try this wrap. This nutritious lunch is packed with high energy ingredients that will carry you through until dinner time. Make the dressing in a small jar and store in the refrigerator for up to one week.
Chicken Caesar Wrap
2 Tbsp. Caesar dressing (see recipe below)
1 whole wheat wrap, 9 inch round
2 ounces cooked chicken (leftovers work great)
1 cup romaine lettuce, shredded
1/2 cup cucumber, peeled, seeded and diced
1/2 cup tomato, seeded and diced
Assemble the wrap by placing the romaine on the wrap followed by the cucumber and tomato. Layer the shredded chicken across the vegetables and spoon the dressing on top. Roll to close.
Yields one serving = 480 calories, 2 carbohydrate exchanges, 2 protein exchanges, 2 vegetable exchanges, 1 fat exchange.
Caesar Dressing
1/4 cup reduced fat mayonnaise
1 clove garlic, mashed
1/4 cup Parmesan cheese
1 1/2 Tbsp. anchovy paste
1 tsp. Worcestershire sauce
2 tsp. white wine vinegar
1/2 tsp. Dijon mustard
1/4 tsp. fresh ground pepper
Place all of the ingredients into the bowl of a food processor or blender and pulse to combine well.
This lunch leaves room to add one more carbohydrate exchanges based on a 30 gram total carbohydrate wrap. Add in a medium sized fresh fruit to make a complete meal. Since different brands can range in the total carbohydrate content and different areas across the country often have different brands, check the nutrition panel on the packaging carefully. Aim for a total of no more than 45 grams of carbohydrates per meal.
70 calories per tablespoon and one half fat exchange. Caesar dressing is high in sodium content due to the anchovy and parmesan cheese. If you are sodium sensative you may wish to use a different dressing of your choice or try the following.
Creamy Garlic Dressing
4 cloves roasted garlic
1/4 cup reduced fat mayonnaise
1/2 tsp. Dijon mustard
1 Tbsp. Pecorino Romano cheese, grated
2 tsp. white wine vinegar
freshly ground pepper
Mash the roasted garlic with a fork and blend all of the ingredients well.

No comments:

Post a Comment