If the kids are telling you they’re
dying of hunger and you’ve got only 30 minutes before you have to get junior to
the soccer game, and you to the PTO meeting, don’t panic. You’ve got time to
make chicken wraps, a fast, easy, healthy
dinner recipe. Try the Asian chicken wraps accented with hoisin sauce,
scallions and shredded cabbage, wrapped in a warm flour tortilla. Or perhaps
you’d prefer Italian wraps redolent with garlic and onions, tomatoes and basil.
Finally there’s South of the Border wraps. Add brown rice topped with peas and
carrots to round out the meal. Serve fresh sliced fruit for dessert. Dinner is
less than half hour away.
Sauté 4 ounces of chicken breast for
each serving. Slice the breast into 1/2 inch slices for quick cooking. If time
is really short, use sliced roast deli chicken instead or shred the meat off a
cooked rotisserie chicken.
Spread the flour tortilla with about
one tablespoon of purchased hoisin sauce. Hoisin sauce is a dipping sauce that
goes wonderfully with chicken. The flavor is sweet and tangy with a bit of
smokiness. Children like it because the flavor isn’t overpowering.
Place about 1/4 cup of shredded
cabbage and two thinly sliced scallions in the middle of each tortilla. Top
with 2 ounces of the cooked chicken. Roll up burrito style.
When the chicken has just about
finished cooking, add 1/2 thinly sliced onion and one small smashed clove of
garlic to the pan for each 4 ounces of chicken. The onion and garlic should be
cooked long enough to lose that raw taste.
Spread the flour tortilla with one
tablespoon of purchased pizza sauce or tomato sauce. Add 1/4 cup of raw spinach
leaves and the chicken. Top with 2 tablespoons of Parmesan cheese. Roll up and
you’re good to go.
South of the Border
Inspired by the flavors of the
Southwest. Chop one green pepper, two tomatoes, and one bunch of scallions for one
pound of chicken. Add 1/4 cup of fresh lime juice. Mix in one teaspoon of cumin
and 1/4 cup of chopped cilantro. Add from 1/4 teaspoon to one tablespoon of hot
red pepper flakes depending on how spicy you like your food. If that’s too much
trouble, substitute one cup of prepared salsa.
After the chicken has cooked, add
the salsa. Cook a few minutes until the liquid has almost evaporated.
Spread the tortillas with two or
three tablespoons of refried beans and top with the chicken-salsa mixture.
Sprinkle grated cheddar cheese on top.
If you’d like to make these wraps
ahead of time, make them enchilada style. Put the wraps into a baking dish
you’ve sprayed with cooking spray. Top with enough enchilada sauce to cover.
Sprinkle the cheese on top of the sauce rather than inside the wraps. Freeze or
refrigerate. Defrost about 30 minutes before dinner time and pop into a
preheated 350 F oven. Bake for 30 minutes until the cheese has melted and is
gooey and the sauce is bubbling.