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Chicken Wraps with Salsa Cruda

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Chicken Wraps with Salsa Cruda

These wraps are super simple to make, especially because there’s no cooking!

Ingredients

Servings  4   Serving Size   1 wrap

Salsa

  • 1 large tomato (diced)
  • 2 tablespoons finely chopped onion
  • 1 to 2 teaspoons fresh lime juice
  • 1 1/2 teaspoons finely chopped, fresh cilantro (or to taste)
  • 1 teaspoon chopped, fresh jalapeño (seeds and ribs discarded)

******************

  • 3 ounces fat-free tub cream cheese (1/4 cup plus 2 teaspoons)
  • 1 medium green onion (chopped)
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 4 6-inch, whole-wheat tortillas (lowest sodium available)
  • 1 cup shredded romaine lettuce
  • 8 ounces canned chicken breast (rinsed, drained, lowest sodium available)
  • 1 medium red bell pepper, cut into 16 slices, or 16 strips bottled roasted red bell pepper, drained and patted dry

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together all the salsa ingredients.
  2. In a separate small bowl, stir together 1/4 cup salsa, the cream cheese, green onion, and mustard.
  3. To assemble, spread the cream cheese mixture over each tortilla. Top with the romaine, chicken, and 4 slices of bell pepper.
  4. Roll the tortilla jelly-roll style over the filling, securing with a wooden toothpick if desired. Serve or wrap tightly in plastic wrap and refrigerate until serving time.
  5. Serve with the remaining salsa or refrigerate for a later use.

Cooking Tip: Cut each tortilla roll into fourths to serve as appetizers for eight.

Cooking Tip: Store the remaining salsa in an airtight container in the refrigerator for up to one week.

Cooking Tip: Substitute corn tortillas for the whole-wheat variety for a gluten-free option and less sodium.

Cooking Tip: Substitute 1 cup shredded rotisserie chicken or leftover holiday turkey for the canned chicken. Depending on how both are prepared, these options may be higher in sodium.

Nutrition Facts

Chicken Wraps with Salsa Cruda
CaloriesCalories
215 Per Serving
ProteinProtein
20g Per Serving
FiberFiber
4g Per Serving

Nutrition Facts

Calories 215
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 28 mg
Sodium 336 mg
Total Carbohydrate 27 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 20 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 2 lean meat

 
These wraps are super simple to make, especially because there’s no cooking!

Nutrition Facts

Chicken Wraps with Salsa Cruda
CaloriesCalories
215 Per Serving
ProteinProtein
20g Per Serving
FiberFiber
4g Per Serving
×
Calories 215
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 28 mg
Sodium 336 mg
Total Carbohydrate 27 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 20 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 2 lean meat

Ingredients

Servings  4   Serving Size   1 wrap

Salsa

  • 1 large tomato (diced)
  • 2 tablespoons finely chopped onion
  • 1 to 2 teaspoons fresh lime juice
  • 1 1/2 teaspoons finely chopped, fresh cilantro (or to taste)
  • 1 teaspoon chopped, fresh jalapeño (seeds and ribs discarded)

******************

  • 3 ounces fat-free tub cream cheese (1/4 cup plus 2 teaspoons)
  • 1 medium green onion (chopped)
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 4 6-inch, whole-wheat tortillas (lowest sodium available)
  • 1 cup shredded romaine lettuce
  • 8 ounces canned chicken breast (rinsed, drained, lowest sodium available)
  • 1 medium red bell pepper, cut into 16 slices, or 16 strips bottled roasted red bell pepper, drained and patted dry

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together all the salsa ingredients.
  2. In a separate small bowl, stir together 1/4 cup salsa, the cream cheese, green onion, and mustard.
  3. To assemble, spread the cream cheese mixture over each tortilla. Top with the romaine, chicken, and 4 slices of bell pepper.
  4. Roll the tortilla jelly-roll style over the filling, securing with a wooden toothpick if desired. Serve or wrap tightly in plastic wrap and refrigerate until serving time.
  5. Serve with the remaining salsa or refrigerate for a later use.

Cooking Tip: Cut each tortilla roll into fourths to serve as appetizers for eight.

Cooking Tip: Store the remaining salsa in an airtight container in the refrigerator for up to one week.

Cooking Tip: Substitute corn tortillas for the whole-wheat variety for a gluten-free option and less sodium.

Cooking Tip: Substitute 1 cup shredded rotisserie chicken or leftover holiday turkey for the canned chicken. Depending on how both are prepared, these options may be higher in sodium.
 

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