Heart Healthy
These wraps are super simple to make, especially because there’s no cooking!
Video en español (se abre en una nueva pestaña)(link opens in new window)
Print Recipe
Chicken Wraps with Salsa Cruda
These wraps are super simple to make, especially because there’s no cooking!
Video en español (se abre en una nueva pestaña)(link opens in new window)
-
Total Time
20 min
-
Servings
4
-
Serving Size:
1 wrap
Ingredients
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)
******************
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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.
-
In a small bowl, stir together all the salsa ingredients. -
In a separate small bowl, stir together 1/4 cup salsa, the cream cheese, green onion, and mustard. -
To assemble, spread the cream cheese mixture over each tortilla. Top with the romaine, chicken, and 4 slices of bell pepper. -
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. -
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
Calories
Protein
FiberNutrition 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
-
Total Time
20 min
-
Servings
4
-
Serving Size:
1 wrap
Ingredients
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.
-
In a small bowl, stir together all the salsa ingredients. -
In a separate small bowl, stir together 1/4 cup salsa, the cream cheese, green onion, and mustard. -
To assemble, spread the cream cheese mixture over each tortilla. Top with the romaine, chicken, and 4 slices of bell pepper. -
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. -
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.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
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