Pacific Rim Chicken With Wrapper
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | *sent, Chicken and, Lowfat, Sandwiches | 6 | Servings | |
INGREDIENTS
| 2 | c | Thinly sliced cooked |
| chicken torn into shreds | ||
| 1 | c | Bean sprouts, rinsed |
| 1 | c | Thinly sliced bok choy, or |
| celery or napa cabbage | ||
| 1 | Carrot, peeled and cut into | |
| long slices | ||
| 1 | Ripe mango, peeled and cut | |
| into 1/2-inch dice | ||
| 1/3 | c | Apricot jam |
| 1 | t | Grated fresh ginger, or |
| preferred spice | ||
| 1/4 | c | Cider vinegar |
| 1/2 | t | Curry powder |
| 1 | t | Worcestershire sauce |
| 1/4 | t | Tabasco sauce |
| Salt and black pepper | ||
| freshly ground | ||
| 3 | Whole-wheat pita bread |
INSTRUCTIONS
>>> The dressing for this refreshing filling of crunchy vegetables, >>> delicate chicken, and luscious mango is similar to a chutney, but it >>> needs no cooking. Substitute jarred mango slices from the produce >>> section if ripe mango are unavailable. <<< SUGGESTED WRAPPERS: Rice paper pancakes; 8-inch flour tortillas; 6-7-inch pita rounds; or large lettuce leaves. Combine the chicken, bean spouts, bok choy, carrot, and mango in a mixing bowl. In a small bowl, combine the apricot jam, ginger, vinegar, curry powder, Worcestershire sauce, and Tabasco. Stir well and season with salt and pepper. Drizzle the sauce over the filling, and toss gently to coat all the ingredients. Fill a wide mixing bowl with very hot tap water. Place a damp tea towel in front of you on the counter. Place the rice paper pancakes on a plate, and cover with a barely damp towel. Line a baking sheet with plastic wrap. Fill one rice paper pancake at a time, keeping the remainder covered. Totally immerse the pancake in the hot water for 2 seconds. Remove it and place it on the damp tea towel; it will become pliable within a few seconds. Gently fold the front edge of the pancake 1/3 of the way to the top. Place a portion of salad on the folded-up edge, and shape it into a log, leaving a 1/2-inch margin on each side. Fold the sides over the filling, and roll tightly but gently, beginning with the filled side. Take a second sheet of rice paper, and soften it. Place the filled roll in the center of the sheet, fold the sides over it, and roll it gently. Place the roll on the baking sheet, and continue to fill the rice paper pancakes in the same manner. Cut each roll in half on the diagonal, and serve immediately. NOTE: If using flour tortillas, place a portion of salad along one edge of each one, leaving a 1+1/2-inch margin on both sides. Tuck the sides in to enclose the filling, and then wrap the tortillas firmly but gently, beginning with the filled side. Cut in half on the diagonal, and serve immediately. If using pocket bread, warm in a toaster oven until slightly puffy. Cut each round in half; fill. EACH: 163 cals, 2g fat (8%). Variations: Alfalfa sprouts. Julienned bok choy or shreds. Omit wraps. Serve on lettuce in a tostada. Serve as on fine pasta/noodles or strands of spaghetti squash. Recipe by: Ellen Brown's All Wrapped Up Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Apr 29, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 151
Calories From Fat: 4
Total Fat: <1g
Cholesterol: 0mg
Sodium: 794.6mg
Potassium: 109.5mg
Carbohydrates: 25.8g
Fiber: 5.2g
Sugar: 9.1g
Protein: 1.4g