Peking Cabbage And Chicken Wraps

Researchers believe cabbage can protect against heart disease and certain types of cancers. Mix it with brown rice, carrots, chicken and whole-wheat tortillas to round out this hearty meal.

Ingredients:

1/2 c brown rice
2 tsp dark sesame oil
4 scallions, sliced
1/4 lb snow peas, trimmed
1 c finely shredded red cabbage
1 c shredded carrot
2 Tbsp unseasoned rice vinegar
2 tsp grated fresh ginger
6 wheat tortillas (10"-12" diameter)
6 Tbsp hoisin sauce
2 c shredded cooked chicken breast

Directions:

1. COOK the rice according to the package directions. Set aside.
2. MEANWHILE, in a medium nonstick skillet, heat the oil over medium-high heat. Add the scallions and cook, stirring constantly, for 1 minute, or until wilted. Stir into the rice.
3. BRING a small pot of water to a boil. Add the snow peas and cook for 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In a medium bowl, combine the snow peas, cabbage, carrot, rice vinegar, and ginger.
4. TO assemble the wraps, lay the tortillas on a work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1" from the edges. Top with the rice and vegetable mixtures. Fold over the bottom edge of each tortilla to cover the filling. Fold the sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.
NUTRITION (per serving) 279 calories, 5 g fat, 1 g saturated fat, 20 g protein, 44 g carbohydrates, 7 g sugar, 4 g fiber, 484 mg sodium


Source:  prevention.com

Sesame Ginger Asian Wraps

Ingredients:

Yield: 4 servings

Wrap Base:

Swiss chard leaves, or collard leaves

Veggies:

1 small purple cabbage (approximately 1 cup chopped)
3-4 small carrots, peeled
1 cup basil, packed

Marinade Sauce:

1 inch knob fresh ginger, peeled
1 clove garlic
2 tablespoons sesame oil
2 dates, pitted
1-2 tablespoons water
pinch sea salt

Nut Pate Base:

1/2 small zucchini (approximately 1 cup chopped)
1 cup Brazil nuts
1 clove garlic
1 inch knob ginger
1 tablespoon sesame oil
1-2 dates, pitted
pinch sea salt


Directions:

1. Score the stem of large Swiss chard or collard leaves to use as the base of your wraps. This will allow you to roll up the wrap nicely. Set aside until ready to fill.

2. Slice cabbage into small cuts, peel carrots into thin strips and chop up the basil. Place all veggies into a large bowl. If you’re in a hurry, simply pulse in your food processor.

3. Blend the marinade sauce ingredients. Add into the veggies and stir. Let marinate for 10 minutes to soften the veggies.

4. Add the nut pate ingredients into your food processor and pulse until well incorporated.

5. Spoon out the nut pate on your wrap. Top with a spoonful of the marinated veggies.

6. Roll up tightly and cut in half if desired.

Source: Heather Rampolla

Crispy Southwest Chicken Wraps

Ingredients:

1 cup cooked rice, warm or at room temperature
1 cup cooked, shredded chicken (or other leftover meat, like shredded pork or beef)
1 can black beans, rinsed and drained
1 green onion, finely sliced (white and green parts)
1/2 red or green pepper, diced
1/4 cup fresh cilantro, chopped
juice of 1 lime
1/2 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic salt
2 cups shredded cheese (I use a combination of Monterey jack and sharp cheddar)
Sour cream (optional)
6 burrito-sized flour tortillas

Directions:

Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients except for cheese and sour cream. Sprinkle cheese over tortillas, leaving 1/2-inch border around edges, then arrange chicken and rice mixture down the center of each tortilla. (Optional: I like to dollop little bits of sour cream over the cheese before arranging chicken and rice mixture down the center – it makes the wraps delightfully creamy.) Roll stuffed tortillas, leaving edges open and slightly flatten the wraps with the palm of your hand. Spray seam-side of the wrap lightly with cooking spray.

Heat a large non-stick skillet (or griddle) over medium heat for 1 minute. Arrange wraps, seam-side down, in pan or griddle and cook until golden brown and crisp, about 2-3 minutes per side. Cooking them seam-side down first helps seal the long edge so they don’t fall apart. Transfer to a plate and repeat with remaining wraps. Serve warm.

Vegetable Spring Roll

 

Ingredients:

 

2         green onions, thinly sliced

2         tablespoons rice vinegar

1         small fresh jalapeno or serrano pepper, seeded and finely chopped

1         teaspoon sugar

1/2      teaspoon toasted sesame oil

1/2      cup shredded carrot

1/2      cup bite-size cucumber strips

2         tablespoons snipped fresh cilantro

1         tablespoon reduced-sodium soy sauce

1         cup warm water

6         8-1/2-inch rice papers

1-1/2  cups shredded Boston or curly leaf lettuce

 

Directions:

In a small bowl combine daikon, green onions, vinegar, jalapeno pepper, sugar, and sesame oil. In another small bowl combine shredded carrot, cucumber strips, cilantro, and soy sauce. Cover both mixtures; refrigerate for 2 to 24 hours, stirring once. Drain both mixtures.

 

Pour the warm water into a pie plate. Carefully dip rice papers into water, one at a time. Place papers, not touching, on clean dry kitchen towels. Let soften for a few minutes until pliable.

 

Place 1/4 cup shredded lettuce on each rice paper near one edge. Place about 1 rounded tablespoon of each vegetable mixture on the lettuce. Fold in the ends. Beginning at that edge, tightly roll the rice paper. Place, seam side down, on a plate. Cover with a damp towel. Repeat with the remaining fillings and papers. Cover and refrigerate up to 2 hours.

 

To serve, cut each roll in half crosswise on a diagonal to make 12 pieces. Makes 12 appetizer servings.