dish
Curried Chicken Wraps

4
Serves
510
Calories
17
Nutrients
18
Vitamins

Ingredients

1/2 cup dry white wine , such as Sauvignon Blanc
pinch of salt
2 sprigs fresh thyme
1 tablespoon canola or peanut oil
1 tablespoon curry powder
1/2 cup non-fat sour cream
1 cup red or green grapes , halved
1/4 cup sliced almonds , toasted
4 large whole wheat flour tortillas

Cooking Instructions

For the curried chicken salad:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from heat and let the chicken cool in the liquid.

2. To make the curried sour cream, heat the oil in a small saucepan over medium-low heat. Add the onion and cook until the onion is very soft, about 5 minutes. Add the curry powder and cook for 2 more minutes. Remove from heat and cool. Stir in the sour cream.

3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, place it in a bowl and toss it with the curried sour cream, grapes and almonds. Season to taste with salt and pepper. Refrigerate until ready to serve.

For the wraps:
4. Lay the tortillas out and divide the curried chicken mixture among the tortillas. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.

5. Cut the wraps in half on the diagonal and serve.

Serving Size: 1 wrap

Nutrition Information

Number of Servings: 4
Calories
510
Protein
37 g
Total Carbohydrate
55 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
10 g
Total Fat
13 g
Saturated Fat
2 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
3 g
Trans Fatty Acid (tfa)
1 g
Cholesterol
66 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
43 %
Percent Calories from Fat
24 %
Vitamin A
262 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
16 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
12 mg
Vitamin D
14 IU
Folate
112 mcg
Vitamin E
5 IU
Vitamin K
22 mcg
Pantothenic Acid
1 mg
Calcium
221 mg
Iron
4 mg
Phosphorus
371 mg
Potassium
708 mg
Sodium
665 mg
Zinc
2 mg