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Five-Spice Chicken Salad Wrap

Prep time: 1 hour and 10 minutes

What you need:

Chicken ingredients:

  • 1 large bone-in chicken breast, skin removed
  • 1/2 teaspoon salt substitute
  • 1/2 teaspoon black pepper

Salad ingredients:

  • 1 scallion
  • 1 stalk celery
  • 1/2 teaspoon Chinese five-spice powder
  • 1/4 teaspoon black pepper
  • 1 tablespoon fat-free mayonnaise
  • 2 romaine lettuce leaves
  • 8-inch whole-wheat wrap

What to do:

Cooking the chicken:

  1. Preheat oven to 350°F (176°C).
  2. Line baking sheet or roasting pan with foil. Spray foil with cooking spray and place chicken on top.
  3. Spray chicken with cooking spray and season with salt substitute and black pepper. Roast for 1 hour.
  4. Allow to cool completely before pulling meat off of the bone and dicing. Chicken can be cooked a day or two in advance and kept refrigerated.

Making the salad:

  1. Finely chop scallion and celery.
  2. In a large bowl, combine the pre-made chicken, scallion, celery, five-spice powder, pepper, and mayonnaise. Stir until well combined.
  3. Spoon chicken mixture onto wrap and place lettuce on top. Roll up, cut in half, and serve with some crispy fresh veggies.

Nutritional analysis (per serving):

  • 160 calories
  • 17g protein
  • 2.5g fat
  • 0g sat. fat
  • 18g carbohydrate
  • 4g fiber
  • 35mg cholesterol
  • 120mg sodium
  • 2g sugars

Serves: 2

Serving size: 1 wrap

Note: Nutritional analysis may vary depending on ingredient brands used.

Tip: For packed lunches, keep the filling and wrap separate and combine just before eating to keep the wrap from getting soggy.

Reviewed by: Mary L. Gavin, MD
Date Reviewed: 00-00-0000

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