ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END

Healthified Peanut and Broccoli Slaw Wraps

75% less sat fat • 200% more fiber than the original recipe. Sautéed edamame and broccoli slaw mix equals a high-fiber combo in these tasty Thai chicken-and-peanut sauce wraps.

false
( 7 Ratings)

7 Ratings

5 Stars 57%

4 Stars 43%

3 Stars 0%

2 Stars 0%

1 Stars 0%

Member Reviews ( 3 )
abe354a5-7700-47f4-beeb-99c32ca20619
–
Save & Share
+

The Quick Take & Nutrition Info

toggle

The Quick Take: Healthified

  • Calories Reduced By 140
  • Fat Reduced By 15g
  • Dietary Fiber Added 12g
See What Makes It Healthified »

View Full Nutrition Information

Hide Full Nutrition Information

toggle

Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Wrap
Calories
310
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
40mg
40%;
Sodium
1270mg
1270%;
Total Carbohydrate
27g
27%
(Dietary Fiber
18g
18%
  Sugars
3g
3%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
60%;
Calcium
10%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.
  • Prep Time 5 min
  • Total Time 25 min
  • Servings 6

Ingredients

10
ounces skinless, boneless chicken breast strips
1/4
teaspoon garlic powder
1/8
teaspoon black pepper
Nonstick cooking spray
2
cups packaged shredded broccoli (broccoli slaw mix)
1/2
cup Cascadian Farm® frozen shelled soybeans (edamame), thawed
1/4
teaspoon ground ginger
3
10-inch whole wheat flour tortillas, warmed*
1
recipe Homemade Peanut Sauce (below)

Directions

  • 1 Sprinkle chicken strips with garlic powder and pepper. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add seasoned chicken; cook and stir for 2 to 3 minutes or until chicken is no longer pink. Remove chicken from skillet; keep warm. Add broccoli, edamame, and ginger to skillet. Cook and stir for 2 to 3 minutes or until vegetables are crisp-tender.
  • 2 Spread tortillas with Homemade Peanut Sauce. Top with chicken strips and vegetable mixture. Roll up tortillas. Cut each wrap in half. Serve immediately.
  • 3 Homemade Peanut Sauce: In a small saucepan, combine 2 tablespoons creamy peanut butter; 1 tablespoon water; 1 tablespoon reduced-sodium soy sauce; 1 clove garlic, minced; and 1/4 teaspoon ground ginger. Heat over very low heat until melted and smooth, whisking constantly.
  • 4 *Note: To warm tortillas, preheat oven to 350°F. Wrap tortillas tightly in foil. Heat in the oven about 10 minutes or until heated through.

The Original vs. Healthified

toggle

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/2 teaspoon garlic salt 10 ounces skinless, boneless chicken breast strips
2 tablespoons butter 1/4 teaspoon garlic powder
1/2 cup coarsely chopped cocktail peanuts Nonstick cooking spray
3 10-inch flour tortillas, warmed 1/2 cup Cascadian Farm® frozen shelled soybeans (edamame), thawed
10 ounces skinless, boneless chicken thighs 3 10-inch whole wheat flour tortillas, warmed*
1/4 cup purchased peanut sauce 1 recipe Homemade Peanut Sauce (below)
Nutritional Highlights
Calories
 
 
450 (before)
310 (after)
Dietary Fiber
 
 
6 g (before)
18 g (after)
Fat
 
 
2 1/2 (before)
1 (after)
Saturated Fat
 
 
8 g (before)
2 g (after)
Sodium
 
 
1490 mg (before)
1270 mg (after)
Total Fat
 
 
24 g (before)
9 g (after)

Reviews

toggle
1 - 3 of 3 Reviews View All
Posted 6/18/2012 11:14:03 AM REPORT ABUSE Janelle44 said:
Rating:
This recipe sounded really good, but I thought it might be a litte bland. So, I added sliced green onions to the vegetables required. When assembling the wraps I also added some chopped peanuts. Another good addition might be chopped cilantro. To make preparation faster for a weeknight meal I used prepared peanut sauce. I also seasoned the chicken with black pepper and granulated garlic more than the recipe stated. The tortillas I used where onion and red pepper which added some flavor to the wraps. This is a recipe that I will be making again.
Posted 8/10/2010 7:35:54 AM REPORT ABUSE Sara_Salamander said:
Rating:
Made this tonight and enjoyed it! A few changes though: lettuce instead of tortillas and store bought peanut sauce. Also made the slaw from broccoli stalks, carrots, and cabbage.
Posted 5/24/2010 12:14:04 PM REPORT ABUSE Deebieg said:
Rating:
How is this calorie count right? There is no way 1/2 wrap is 310 calories given the ingredients. Good recipe but skimpy on the sauce
1 - 3 of 3 Reviews View All
We calculated the nutrition of this recipe at the time it was created on 07/24/2012. NOTE: We do not include optional ingredients in our calculations.

Related Recipes

Advertisement

ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END