Honey Mustard Chicken Wraps
This recipe is taken from the 2010 Milk Calendar. You can feel good about serving your family this “fast food”. Start-to-finish it can be on the table in 25 minutes or less, it contains all four food groups and it’s a meal your family will love!
- Prep: 10 min
- Cooking: 10 min - 15 min
Ingredients
- 8 small whole wheat flour tortillas
- 2 tbsp (30 mL) cornstarch
- 1 cup (250 mL) Milk
- 3 tbsp (45 mL) honey mustard
- Salt and pepper to taste
- 1 tbsp (15 mL) butter
- 1 lb (450 g) boneless skinless chicken cut into thin strips
- 2 garlic cloves minced
- 1 red bell pepper cut into thin strips
- 2 cups (500 mL) Romaine or leaf lettuce shredded
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Preparation
Preheat oven or toaster oven to 350 °F (180 °C). Wrap tortillas in a large foil package and warm in oven for 5 to 10 min.
Meanwhile, in a measuring cup or bowl, whisk together cornstarch, milk, honey mustard, salt and pepper.
In a large nonstick skillet, melt butter over medium-high heat; sauté chicken and garlic just until chicken is starting to brown. Add red bell pepper; sauté for 2 min. Stir milk mixture and stir into skillet. Reduce heat to medium and cook, stirring, for 3 to 5 min or until thickened and chicken is no longer pink inside.
Spoon filling along centre of each tortilla and top with shredded lettuce. Fold up bottom of tortilla, then fold in sides to enclose filling.
Tips
Cooking Tip: Get creative with your wrap toppings beyond lettuce: try sautéed mushrooms, pickled jalapeno peppers, shredded Canadian Monterey Jack cheese, chopped tomatoes or other favourite sandwich fixings. Let family members top their own wrap.
For the Adventurous: Add 1 tbsp (15 mL) grainy mustard or hot brown mustard with the honey mustard; add 2 tsp (10 mL) minced hot pepper with the bell pepper.
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Nutritional information
Per serving| Energy: | 412 Calories |
| Protein: | 37 g |
| Carbohydrate: | 41 g |
| Fat: | 10 g |
| Fibre: | 3.1 g |
| Sodium: | 741 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 17 % / 182 mg |
| Niacin: | 72 % |
| Vitamin C: | 72 % |
| Vitamin B6: | 48 % |
| Thiamin: | 38 % |
