Parmesan Chicken Wraps
Our dietitians' favourite
This recipe is taken from the 2006 Milk Calendar. Wraps make a fun change from regular dinner fare. Each member of the family can add different toppings to customize their own wrap, such as lettuce, bacon bits, sweet peppers, olives or shredded cheese.
- Prep: 10 min
- Cooking: 15 min
Ingredients
- 4 large whole wheat or plain flour tortillas
- 1 tbsp (15 mL) butter
- 1 lb (450 g) boneless skinless chicken cut in thin strips
- 3 garlic cloves minced
- 1 tsp (5 mL) dried basil
- 2 tbsp (30 mL) all-purpose flour
- 1 cup (250 mL) Milk
- 1/3 cup (80) freshly grated Canadian Parmesan cheese
- 1/2 tsp (2 mL) hot pepper sauce (optional)
- 1/4 tsp (1 mL) pepper
- 2 fresh tomatoes chopped or 1 1/2 cups (375 mL) drained canned diced tomatoes
- 1/4 cup (60 mL) chopped fresh basil
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Preparation
Warm tortillas according to package directions.
In large nonstick skillet, melt butter over medium-high heat; cook chicken, garlic and dried basil, stirring, just until chicken well colored all over.
Whisk flour into milk; gradually stir into skillet. Reduce heat to medium-low and cook, stirring, for about 5 min or until thickened and chicken is no longer pink inside.
Remove from heat; stir in Parmesan cheese, hot pepper sauce (if using) and pepper, stirring until cheese is melted. Spoon filling along centre of each tortilla; top with tomatoes and fresh basil. Fold up bottom of tortilla, then fold in sides to enclose filling.
Tips
Turn wraps into a casserole. Let chicken mixture cool. Fill tortillas; fold to enclose filling. Place in a buttered 8-inch (2 L) glass baking dish; cover and refrigerate for up to 1 day. Sprinkle with tomatoes. Bake, covered, in 350 °F (180 °C) oven for 30 min or until heated through. Sprinkle with basil..
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Nutritional information
Per serving| Energy: | 511 Calories |
| Protein: | 41 g |
| Carbohydrate: | 50 g |
| Fat: | 14 g |
| Fibre: | 4.6 g |
| Sodium: | 590 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 21 % / 227 mg |
| Niacin: | 82 % |
| Magnesium: | 39 % |
| Vitamin B6: | 39 % |
| Phosphorus: | 28 % |
