Grilled chicken thighs and onion fill these tasty dinner wraps. Corn on the cob with a Parmesan coating takes only minutes to make in a microwave oven.
Helpful hints:
• Diced fresh tomatoes can be found in the produce section of the supermarket.
• Look for Parmigiano-Reggiano cheese.
• Chicken and onions can be made in a skillet if stovetop grill is not available.
Countdown:
• Heat a stovetop grill.
• Place chicken, onion and corn on the grill.
• Prepare tomatoes and lettuce.
• When chicken and onion are ready, make wraps.
• Microwave corn.
Shopping list:
To buy: 3/4 pound boneless, skinless chicken thighs, 1 small container best quality grated Parmesan cheese,1 bottle low-sugar, low-salt barbecue sauce*, 1 package 8-inch whole wheat tortillas, 1 container fresh diced tomatoes,1 bag shredded lettuce. 2 medium ears corn
Staples: Onion, canola oil, salt, black peppercorns
Grilled Chicken Wraps
Recipe by Linda Gassenheimer
3/4 lb. boneless, skinless chicken thighs
Salt and freshly ground black pepper
2 1/4-inch onion slices (about 1/2 cup)
1/4 cup low-sugar, low-salt barbecue sauce*
2 8-inch whole wheat flour tortillas
1/2 cup fresh diced tomatoes
1/2 cup shredded lettuce
Heat a stovetop grill. Remove visible fat from chicken and season with salt and pepper to taste. Place chicken, and onion slices on the grill. Cook 5 minutes. Turn chicken and onions over and grill 3 minutes. Spoon barbecue sauce over chicken and onion and grill 2 minutes. A meat thermometer should reach 165 degrees. Remove to a plate. Using two forks, shred the chicken. Separate the onions into rings. Meanwhile, wrap the tortillas in foil and add to the grill for 3 minutes to warm through. Fill each tortilla with some of the chicken and onions and roll into a wrap. Divide lettuce between 2 plates and top with diced tomatoes.
Per serving: 363 calories, 74 calories from fat, 8.2 g total fat, 2.2 g saturated fat, 2.1 g monounsaturated fat, 138 mg cholesterol, 335 mg sodium, 32.5 g carbohydrate, 3.5 g dietary fiber, 11.7 g sugars, 37.6 g protein
Exchanges: 1 1/2-starch, 1 vegetable, 1/2 carbohydrate, 4 lean meat.
Yield 2 servings
Parmesan Corn
Recipe by Linda Gassenheimer
2 medium ears corn, shucked
2 tsp. canola oil
1 Tbsp. best quality grated Parmesan cheese
Salt and freshly ground black pepper
Shuck corn and wrap each ear in a damp paper towel. Place the ears on a dinner plate and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes. Remove paper towel and rub corn with oil. Sprinkle Parmesan cheese over corn.
Per serving: 139 calories, 59 calories from fat, 6.6 g total fat, 1.1 g saturated fat, 3.5 g monounsaturated fat, 2 mg cholesterol, 53 mg sodium, 19.1 g carbohydrate, 2 g dietary fiber, 6.4 g sugars, 4.3 g protein
Exchanges: 1 starch, 1 1/2 fat
Yield 2 servings
* Shop smart: Look for low-sugar, low-salt barbecue sauce
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