Buffalo Chicken Salad Wraps

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cutting board with aha logo and vegetables
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Buffalo Chicken Salad Wraps

Craving the flavor of Buffalo wings when watching the game? Here’s a healthy twist on the wings—a chicken salad packed with the flavors of the wings that makes a great option whether it’s game day or not.

Ingredients

Servings  4   Serving Size   1 wrap

  • 1/2 tablespoon canola oil
  • 1 pound boneless, skinless, thinly sliced chicken breasts (all visible fat discarded)
  • 1 cup finely chopped celery
  • 1/3 cup plain, fat-free yogurt
  • 1 tablespoon low-fat mayonnaise
  • 1 teaspoon red hot sauce or other hot sauce, lowest sodium available (more if you like spicy)
  • 1/4 teaspoon ground black pepper
  • 4 (9-inch) low-sodium, low-carb wraps or tortillas
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups chopped lettuce

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet over medium-high heat, warm oil. Add chicken breasts and saute until chicken is fully cooked, around 6 to 10 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces.
  2. Meanwhile, chop the celery and add into a medium bowl with yogurt, mayonnaise, hot sauce, and pepper. Stir to combine; add chicken and stir again.
  3. Divide chicken salad, carrots, and lettuce over each wrap, leaving about a 1/2-inch border around the edges. Fold each side of the wrap up and then roll. Serve.

Cooking Tip: Buying shredded carrots makes this dish a little quicker to get on the table. Another shortcut is using rotisserie chicken—just shred 3 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken.

Keep it Healthy: Hot sauces tend to be packed with sodium, so in general, when using in a recipe like this, omit the extra salt.

Tip: This chicken salad can also be piled high onto whole-wheat bread for sandwiches if you’re not in the mood for a wrap. Or, top the chicken salad onto a bed of greens.

Nutrition Facts

Buffalo Chicken Salad Wraps

CaloriesCalories

288 Per Serving

ProteinProtein

32.1g Per Serving

FiberFiber

6.8g Per Serving

Nutrition Facts

Calories 288
Total Fat 9.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 73.0 mg
Sodium 595 mg
Total Carbohydrate 21.1 g
Dietary Fiber 6.8 g
Sugars 5.2 g
Added Sugars 0 g
Protein 32.1 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

 

Craving the flavor of Buffalo wings when watching the game? Here’s a healthy twist on the wings—a chicken salad packed with the flavors of the wings that makes a great option whether it’s game day or not.

Nutrition Facts

Buffalo Chicken Salad Wraps

CaloriesCalories

288 Per Serving

ProteinProtein

32.1g Per Serving

FiberFiber

6.8g Per Serving
×
Calories 288
Total Fat 9.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 73.0 mg
Sodium 595 mg
Total Carbohydrate 21.1 g
Dietary Fiber 6.8 g
Sugars 5.2 g
Added Sugars 0 g
Protein 32.1 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

Ingredients

Servings  4   Serving Size   1 wrap

  • 1/2 tablespoon canola oil
  • 1 pound boneless, skinless, thinly sliced chicken breasts (all visible fat discarded)
  • 1 cup finely chopped celery
  • 1/3 cup plain, fat-free yogurt
  • 1 tablespoon low-fat mayonnaise
  • 1 teaspoon red hot sauce or other hot sauce, lowest sodium available (more if you like spicy)
  • 1/4 teaspoon ground black pepper
  • 4 (9-inch) low-sodium, low-carb wraps or tortillas
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups chopped lettuce

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet over medium-high heat, warm oil. Add chicken breasts and saute until chicken is fully cooked, around 6 to 10 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces.
  2. Meanwhile, chop the celery and add into a medium bowl with yogurt, mayonnaise, hot sauce, and pepper. Stir to combine; add chicken and stir again.
  3. Divide chicken salad, carrots, and lettuce over each wrap, leaving about a 1/2-inch border around the edges. Fold each side of the wrap up and then roll. Serve.

Cooking Tip: Buying shredded carrots makes this dish a little quicker to get on the table. Another shortcut is using rotisserie chicken—just shred 3 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken.

Keep it Healthy: Hot sauces tend to be packed with sodium, so in general, when using in a recipe like this, omit the extra salt.

Tip: This chicken salad can also be piled high onto whole-wheat bread for sandwiches if you’re not in the mood for a wrap. Or, top the chicken salad onto a bed of greens.

 


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