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
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GRILLED CHICKEN WRAPS
Recipe by Linda Gassenheimer
3/4 pound 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 teaspoons canola oil
1 tablespoon 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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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Delicious One-Pot Dishes,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)
About the Author
