March 28, 2017

Healthy Recipe – Asian-Style Chicken Wraps

Springtime brings warmer weather, longer days and – for many of us – a renewed focus on eating right and eating light. This light and delicious seasonal offering will complement any plate this spring.

Asian-Style Chicken Wraps

Ingredients – Sauce

  • 1 small Jalapeno chili pepper – remove seeds and white membrane, and mince (1 Tbsp)
  • 1 Tbsp garlic, minced (about 2-3 cloves)
  • 3 Tbsp brown sugar or honey (substitute Splenda brown sugar to reduce the amount of sugar)
  • ½ cup water
  • ½ Tbsp fish sauce
  • 2 Tbsp lime juice (or about 4 limes)

Ingredients – Chicken

  • 1 Tbsp peanut oil or vegetable oil
  • 1 Tbsp ginger, minced
  • 1 Tbsp garlic, minced (about 2-3 cloves)
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 1 Tbsp lite soy sauce
  • 1 Tbsp sesame oil (optional)
  • 1 Tbsp sesame seeds (optional)

Ingredients – Wrap

  • 1 small head red leaf lettuce, separated into single leaves large enough to create wrap
  • 8 fresh basil leaves, whole, rinsed and dried
  • 2 cups bok choy or Asian cabbage, shredded


  • To prepare the sauce, add all ingredients to a saucepan and bring to a boil over high heat. Remove from heat and let sit in hot saucepan for 3-5 minutes. Chill in refrigerator for about 15 minutes or until cold.
  • Prepare the chicken by heating oil in a large wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
  • Add chicken and continue to stir fry for 5-8 minutes. Add soy sauce, sesame oil (optional) and sesame seeds (optional), and return to a boil. Remove from the heat and cover with lid to hold warm in hot sauté pan.
  • Assemble each wrap: Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf and ¼ cup shredded cabbage, and fold together. Serve two wraps with ¼ cup sauce.

Nutritional information – per serving

  • 242 calories
  • 10 g total fat (2 g saturated fat)
  • 47 mg cholesterol
  • 393 mg sodium
  • 3 g total fiber
  • 21 g protein
  • 17 g carbohydrates
  • 636 mg potassium

Serves 4 (serving size 2 wraps and ¼ cup sauce)

Reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — or (828) 213-4100.