Thursday, January 2, 2014

Wrap It Up! Chicken Salad Wrap Recipe

We've been going to a of hockey games since buying season tickets to the Phoenix Coyotes. Sadly, as any fan knows, arena food is a nightmare and most games start around dinner time. So what's a healthy eating fan to do? Make a protein rich, smart carb and healthy-fat laden, chicken salad wrap for the road! Matt and I will be better fed before we get there and you can do it too! Here's my favorite fall wrap recipe:

Thanksgiving Dinner Chicken Salad Wrap

Feeds 2-3 (I eat smaller meals so there’s usually some left over for the following day).
Prep time: 10-15 minutes
Cook time: 20-30 minutes

1 lb organic chicken breast
Organic flour wraps (I like white wraps because they wrap better and its one of the only "bad" white flour items I have in my diet - moderation! - but you can make them with any kind of wrap you prefer)
Rosemary to taste (we grow this so I use fresh but dried would work, a little goes a long way)
Pinch of salt/pepper
1 Tbsp whole wheat flour
1/2 tsp gravy mix (powdered)
1 Tbsp coconut oil (EVOO works too)
1 Tbsp mayonnaise
Dried cranberries
Crushed almonds
Spinach, lettuce, shredded carrot, bell peppers, onion, etc.

Mix rosemary, salt, pepper, flour and gravy mix on a plate.
Drag chicken breasts through the mixture until coated.
Add the coconut oil to a sauté pan until it becomes liquid (I keep mine in the fridge so it solidifies but you don’t have to, it might already be liquid), spread across the pan.
Pan sear the outside of the chicken until lightly golden brown.
Pre-heat oven to 350.
Cook chicken for 20-30 minutes on a rack (like in a roasting pan) on the center shelf.
Remove when center is white & juice runs clear.
Roughly dice/chop. Add to a bowl and stir in mayonnaise, cranberries & almonds.
Put veggies of choice in the center of the wrap, top with chicken mixture.
Wrap it tight using tin foil (tighter seal and easily peelable if you’re in the car, plus can be washed & recycled later!)
Enjoy warm or chilled.

If you want to eat cold chicken salad wraps don’t forget to allow for the extra time they need in the fridge.

Add it to wraps like this, top a salad with an ice cream scoop full of chicken, or eat as a side dish to something richer like baked butternut squash.

HINT: I like to mix up a batch of chicken salad and enjoy it from time to time over the next few days. This is especially great if you're seeing a game right after work and have minimal time to prepare dinner/drive or take public transportation to the arena. Pre-made chicken and pre-cut veggies assemble as a road-wrap in under 5 minutes.

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