Thai Chicken Collard Wrap
Make your wraps ahead of time without getting a soggy tortilla!
Makes 4 servings
Collard Greens (usually 1 leaf per wrap, the bigger the better)
5-10 Thai basil leaves
8 ounces baked chicken breast, diced
½ cup grated carrots
½ cucumber, julienned
½ red bell pepper, julienned
1 Tbsp of peanut sauce or almond sauce
- Collard greens have a thick stem and center rib that need to be dealt with first. Start by trimming the stem, then trim down the center rib so that it’s about the same thickness as the leaf. You can go the extra step of making the leaves even more flexible (and less bitter) by blanching them, i.e. placing them in a large saucepan of boiling water for about 30 seconds, then transferring them to an ice bath. If you don’t plan to use all of your collards at once, wrap them in damp paper towels and store them in your fridge for 3-4 days.
- Mix the peanut or almond sauce and the diced chicken in a bowl.
- To assemble, lay the collard green in front of you, stem pointing towards you. Like a burrito, add your ingredients towards the end of the leaf nearest to you (Thai basil leaves, chicken/sauce, carrots, cucumber, and bell pepper). Begin to roll the collard up tightly, tucking in the sides of the leaf as you go. Wrap in parchment paper or Saran wrap to keep tight while storing/traveling. I like to cut mine in half and home and then wrap them again in tinfoil so they don’t leak and they are easier to eat.
- Store pre-made wraps in fridge for up to 3 days.
Nutrition per ½ wrap: Calories 120; Fat 3g; Carbohydrate 5g; Protein 18g.
Adapted from MyBariatricDietitian.com. https://www.mybariatricdietitian.com/recipes/2017/9/12/thai-chicken-collard-wrap.
Greek Chicken Sheet Pan Dinner
An easy dinner for the whole family. Save time and prep ahead!
Makes 6 servings
1 pound boneless chicken thighs
1 red bell pepper, sliced
1 sweet onion, sliced
1 zucchini, sliced
2 Tbsp olive oil
Juice of 1 lemon + 1 lemon sliced
2 Tbsp balsamic vinegar
2 Tbsp chopped fresh dill
2 Tbsp chopped fresh oregano
1 Tbsp paprika
2 cloves garlic minced or grated
1/2 tsp each sea salt and freshly ground black pepper
8 ounces feta, cubed
1/4 cup oil packed sun-dried tomatoes
1/4 cup Kalamata olives, pitted
- Preheat the oven to 425 degrees F.
- Combine the chicken, bell peppers, onion and zucchini on a rimmed 11 x 7-inch baking sheet.
- Combine olive oil, lemon juice, balsamic vinegar, dill, oregano, paprika, garlic, sea salt and pepper in a small bowl. Whisk to combine. Pour over chicken and vegetables and toss well to evenly coat. Arrange everything in an even layer. Add the lemon slices and then transfer to the oven. Roast for 30-35 minutes, tossing halfway through cooking until the chicken is cooked through and the vegetables golden.
- When ready to serve, transfer chicken and vegetables to a serving plate and top with feta, sun-dried tomatoes, and olives. Garnish with any remaining oregano or dill sprigs.
Prep ahead: Chop veggies, make olive oil spread and marinate chicken overnight if possible. Then arrange cut veggies and marinated chicken on baking sheet and bake as directed.
Nutrition per serving: Calories 277; Fat 17 g; Carbohydrates 12 g: Protein 22 g.
Adapted from Inside Karen’s Kitchen.http://insidekarenskitchen.com/greek-chicken-sheet-pan-dinner/.
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