(NC) – Busy training schedules need not lose out to healthy meals with this portable rice wrap. Packed with the essentials – energy enhancing carbohydrates, fibre and protein – athletes can rest assured they are receiving the necessary nutrients for optimal performance.
Ingredients
- 2 cups broccoli trimmed, cut into small pieces, (may use frozen) 500 mL
- 1 lb chicken breast skinless, boneless, cut into strips 500 g
- 1 tbsp cornstarch 15 mL
- 1 tbsp canola oil 15 mL
- 6 green onions cut into 1-inch (2.5 cm) pieces
- 2 cloves garlic minced
- 1/4 cup hoisin sauce 50 mL
- 1/4 cup water 50 mL
- 1 orange peeled and cut into segments
- 1 cup U.S. long grain brown rice cooked 250 mL
- 4 10- inch flax seed whole grain wraps 4 25 cm
- 8 sprigs cilantro fresh
Instructions
- In a small glass bowl, microwave broccoli until tender crisp, about 3 minutes. (If using frozen, thaw by placing broccoli in a colander and running it under hot tap water for about 30 seconds). Drain.
- In a small bowl, toss chicken with cornstarch until coated. In a large skillet, heat oil over medium-high heat. Brown chicken on all sides, about 3 minutes. Transfer to a plate. In the same skillet, add green onion, garlic, hoisin, water, oranges and broccoli. Cook until onions soften and sauce thickens slightly, about 2 minutes. Add chicken back to skillet and remove from heat.
To Assemble:
- Divide rice over the middle third of each wrap. Arrange chicken mixture over top and place cilantro over each. Fold in sides and roll to enclose the filling. Can be served warm, room temperature or cold.
Notes
Additional Nutritional Information:
%RDI: iron 15%, calcium 6%, vit A 20%, vit C 70%
Source: www.riceinfo.com
Nutrition
Calories: 430kcal | Carbohydrates: 49g | Protein: 34g | Total Fat: 9g | Saturated Fat: 1g | Cholesterol: 65mg | Sodium: 520mg | Fiber: 6g
Nutrition Facts
Citrus Chicken Stir Fry Wraps
Amount per Serving
Calories
430
% Daily Value*
Total Fat
9
g
14
%
Saturated Fat
1
g
6
%
Cholesterol
65
mg
22
%
Sodium
520
mg
23
%
Carbohydrates
49
g
16
%
Fiber
6
g
25
%
Protein
34
g
68
%
* Percent Daily Values are based on a 2000 calorie diet.
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