Chicken Caesar Wrap

Categorized as: Meat, Sandwiches
 
Makes 4 servings.

Ingredients:

2 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons low-fat plain yogurt
2 tablespoons grated Parmesan cheese
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1½ teaspoon minced garlic
½ teaspoon black pepper, or to taste
6 cups romaine lettuce
2 cups shredded cooked skinless chicken breast
4 9-inch reduced-carbohydrate high fiber tortillas (like Mission Carb Balance)
4 teaspoons grated Parmesan cheese

Directions:

1. In a small bowl, whisk together olive oil, lemon juice, yogurt, Parmesan cheese, mustard, Worcestershire sauce, and minced garlic. Add black pepper to taste and set aside.
2. In a large bowl, toss together the romaine and chicken. Pour the dressing on top and toss together.
3. To assemble the wraps, heat 1 tortilla in the microwave for 15 seconds to soften. Spoon about 3/4 cup of the chicken salad mixture onto the middle of the wrap. Top with 1 teaspoon Parmesan cheese. Fold the bottom 1 1/2-inches of the wrap upward to cover filling and then fold in sides. Place a toothpick if desired in the center of the wrap to hold it shut. Repeat with the remaining ingredients.

Nutritional Info (per serving):

Calories 330
Carbohydrate 22g (Sugars 2g)
Total Fat 14g (Sat Fat 3g)
Protein 36g
Fiber 13g
Cholesterol 70mg
Sodium 490mg

Food Exchanges: 3 Lean Meat, 1 Starch, 2 Fat
Carbohydrate Choices: 1
Weight Watcher Point Comparison: 5

Additional comments:

Substituting a reduced-fat, high fiber tortilla and a healthy chicken Caesar mix makes this healthy Chicken Caesar Wrap pop with taste instead of fat, calories and carbs, while offering
more belly filling protein and fiber. Feel free to halve the recipe or to use your favorite reduced-fat Caesar dressing.

Marlene Koch, RD, is a registered dietitian who has specialized in delicious food and healthy lifestyles for over twenty years. Marlene holds a degree in Nutritional Science from the University of Los Angeles, California. Marlene is a best-selling author of healthy, low-sugar cookbooks. Marlene is a frequent guest on TV, radio and websites such as iVillage and dlife.com.
Read more about Marlene Koch

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.