FGHIJ Salad and Wrap


Tuesday, September 30th 2008, 9:37 am
By: News 9


Lettuce Wraps

  • 1 head iceberg lettuce
  • 16 oz. skinless, boneless chicken breast halves-cooked and diced
  • 1 stalk celery
  • ½ onion, chopped
  • 1/3 cup seedless red grapes, halved
  • ½ cup chopped toasted pecans
  • 1/8 tsp ground black pepper
  • ½ cup light mayonnaise

Mix chicken, celery, onion, grapes, pecans pepper and mayonnaise together.  Pull lettuce leafs apart. Scoop chicken salad onto lettuce and roll.

Recipe makes about 8 wraps.

One wrap (1/8th of recipe) provides 208 calories, 19 grams protein, 12 grams fat, 1.8 grams saturated fat, 6 grams carbohydrate, 1.7 grams fiber, 54 mg cholesterol and 142 mg sodium.

Salad

  • 1 jicama grilled, chopped
  • 1 fennel, shaved
  • 1 honeydew, diced
  • 1 head iceberg lettuce, chopped
  • Put jicama, fennel, and honeydew onto chopped lettuce and drizzle with dressing (below).
  • Recipe makes about 8 salads.
  • One salad (1/8th of recipe) provides 85 calories, 2 grams protein, 0 fat, 20 grams carbohydrate, 3 grams fiber, 0 mg cholesterol and 38 mg sodium.
  • Salad Dressing
  • ½ cup balsamic vinegar
  • 2/3 cup extra virgin olive oil
  • 1 orange, juiced
  • 2 tablespoons orange zest
  • 2 tablespoons coarse-grained mustard
  • Pinch cayenne pepper

Recipe makes about 1 ¾ cup

One TABLESPOON of salad dressing provides 55 calories, 0 grams protein, 5 grams fat, .7 grams saturated fat, 2 grams carbohydrate, 0 grams fiber, 0 mg cholesterol and 14 mg sodium.