Parmesan Chicken Wraps
- Preparation time: 10 mins
- Cook time : 15 mins
- Total time : PT25M
- Portion size: 4
Wraps make a fun change from regular dinner fare. Each member of the family can add different toppings to customize their own wrap, such as lettuce, bacon bits, sweet peppers, olives or shredded cheese.
Makes 4 servings.
1/3 milk product serving(s) per person.
4 large whole wheat or plain flour tortillas
1 tbsp (15 mL) butter
1 lb (450 g) boneless skinless chicken, cut in thin strips
3 cloves garlic, minced
1 tsp (5 mL) dried basil
2 tbsp (30 mL) all-purpose flour
1 cup (250 mL) milk
1/3 cup (80 mL) freshly grated Canadian Parmesan cheese
1/2 tsp (2 mL) hot pepper sauce (optional)
1/4 tsp (1 mL) pepper
2 fresh tomatoes, chopped (or 1-1/2 cups / 375 mL drained canned diced tomatoes)
1/4 cup (60 mL) chopped fresh basil
Warm tortillas according to package directions.
In large nonstick skillet, melt butter over medium-high heat; cook chicken, garlic and dried basil, stirring, just until chicken well colored all over.
Whisk flour into milk; gradually stir into skillet. Reduce heat to medium-low and cook, stirring, for about 5 min or until thickened and chicken is no longer pink inside.
Remove from heat; stir in Parmesan cheese, hot pepper sauce (if using) and pepper, stirring until cheese is melted. Spoon filling along centre of each tortilla; top with tomatoes and fresh basil. Fold up bottom of tortilla, then fold in sides to enclose filling.
Turn wraps into a casserole. Let chicken mixture cool. Fill tortillas; fold to enclose filling. Place in a buttered 8-inch (2 L) glass baking dish; cover and refrigerate for up to 1 day. Sprinkle with tomatoes. Bake, covered, in 350 °F (180 °C) oven for 30 min or until heated through. Sprinkle with basil.
Energy: 511 Calories
Protein: 41 g
Carbohydrate: 50 g
Fat: 14 g
Fibre: 4.6 g
Sodium: 590 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium: 21 % / 227 mg
Niacin: 82 %
Vitamin B6: 39 %
Magnesium: 39 %
Phosphate: 28 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Source : Dairy Farmers of Canada