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Healthified Peanut and Broccoli Slaw Wraps

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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.

  • 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 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.

Nutrition Info

The Quick Take: Healthified

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

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.

The Original vs. Healthified

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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)
Saturated Fat
 
 
8 g (before)
2 g (after)
Sodium
 
 
1490 mg (before)
1270 mg (after)
Total Fat
 
 
24 g (before)
9 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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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.

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