Recipes: Wraps

the recipes

june 2001

Wraps

Caribbean Chicken and Mango Wraps

(makes 4 servings)

1/2	pound (240 g) boneless, skinless chicken breast halves
1/2	pound (240 g) boneless, skinless chicken thighs
1	large ripe mango
1	tablespoon canola oil
1/2	cup (80 g) chopped red onion
1	clove garlic, minced
1	tablespoon minced fresh ginger
1	small serrano chile pepper, seeded and minced
1	cup (260 g) canned black beans, rinsed and drained-Tammi check weight, please
2	tablespoons fresh orange juice
2	teaspoons reduced-sodium soy sauce
1	teaspoon cornstarch
4	8-inch (20 cm) whole wheat, low-fat tortillas, warmed
1/2	cup (20 g ) stemmed cilantro leaves

Remove all visible fat from the chicken pieces, rinse, and pat dry with paper towels. Cut the chicken into thin strips. Set aside.
Peel the mango and cut the flesh off the seed into 1/2-inch (1.25 cm) cubes and set aside.
Place a large nonstick skillet or wok over high heat. Swirl in the oil. When the oil is hot, add the onion, garlic, ginger, and chile pepper. Stir-fry for 2 minutes. Add the chicken strips and continue to stir-fry for another 2 minutes. Stir in the drained black beans.
In a small cup, whisk the orange juice, soy sauce, and cornstarch together with a fork. Add to the skillet along with the mango. Gently stir-fry until the chicken is cooked and nicely coated with the sauce.
Lay the warm tortillas on a work surface. Divide the chicken-mango mixture between the tortillas, placing the mixture down the center. Top with the cilantro leaves and roll up. Serve at once.

Per serving:	389 calories (18% calories from fat), 33 g protein, 8 g total fat (1.0 g saturated fat), 45 g carbohydrates, 7 g dietary fiber, 80 mg cholesterol, 716 mg sodium, 595 mg potassium
Diabetic exchanges:	3 lean protein, 3 carbohydrate (2 bread/starch, 1 fruit)

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