Sweet and Sour Chicken Wraps

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 6

Ingredients

Ingredients

1
box Chicken Helper™ sweet & sour chicken
2
cups water for rice
1
lb boneless skinless chicken breasts
2
tablespoons vegetable oil
1 1/4
cups hot water (for sauce)
6
multigrain or whole wheat wraps or tortillas (10 to 12 inch), heated as directed on package
3
cups fresh baby spinach leaves
1/2
bag (10-oz size) Cascadian Farm® organic frozen shelled edamame (1 cup), cooked as directed on bag
1/2
medium red bell pepper, cut into thin bite-size strips

Directions

Directions

  • 1 Pour rice (from Chicken Helper box) into 2-quart saucepan. Add 2 cups water. Heat just to boiling. Reduce heat; cover and simmer about 20 minutes, without stirring, until rice is tender and liquid is absorbed.
  • 2 Meanwhile, cut chicken into 1-inch pieces; pat dry if necessary. Place chicken in medium bowl. Add seasoned coating (from Chicken Helper box); toss to coat.
  • 3 In 10-inch nonstick skillet, heat oil over medium-high heat; rotate skillet until oil covers bottom. Carefully add chicken; cook about 6 minutes, stirring occasionally, until deep golden brown on all sides.
  • 4 Carefully pour 1 1/4 cups hot water into skillet with chicken; stir in sauce mix (from Chicken Helper box). Heat to boiling; reduce heat. Simmer uncovered about 3 minutes, stirring occasionally, until sauce thickens and chicken is no longer pink in center.
  • 5 To assemble wraps, spread about 1/2 cup cooked rice down center of each wrap. Top with spinach, chicken mixture, edamame and bell pepper strips. Fold in sides of wraps; roll up. Secure with toothpick or wrap in plastic wrap or foil to hold together.

Notes










Tips

Expert Tips

Substitute 1 cup cooked, drained small broccoli florets for the edamame.

For added color and flavor, try one of the flavored wraps, such as sun-dried tomato or spinach. Look for flavored wraps in the deli section or with the tortillas in your supermarket.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Wrap
Calories
530
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
45mg
16%
Sodium
660mg
28%
Total Carbohydrate
79g
26%
Dietary Fiber
6g
24%
Sugars
0g
Protein
28g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
3 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.