Barbecue Chicken Kale Wraps

Barbecue Chicken Kale Wraps

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From: EatingWell Magazine, March/April 2016

Smooth, lacinato kale (aka dinosaur kale) is topped with barbecue chicken, carrots and cabbage in this healthy, gluten-free lettuce wrap recipe. Try them for a low-carb dinner or light lunch.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 8 small kale leaves or 4 large, cut in half crosswise
  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breast, trimmed and cut into bite-size pieces
  • ¼ teaspoon salt
  • 5 tablespoons prepared barbecue sauce
  • 1 tablespoon rice vinegar
  • 1½ teaspoons Cajun seasoning
  • 1 cup thinly sliced red cabbage
  • 1 cup julienned carrots
  • ¼ cup thinly sliced scallion greens

Preparation

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  1. Wash and dry kale leaves well; cut out any tough ribs or stems.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, season with salt and cook, stirring often, until cooked through, 4 to 6 minutes.
  3. Meanwhile, whisk barbecue sauce, vinegar and Cajun seasoning in a small bowl.
  4. Remove the pan from the heat, add the sauce mixture and stir to combine. Serve in the kale leaves, topped with cabbage, carrots and scallion greens.

Nutrition information

  • Serving size: 2 wraps
  • Per serving: 216 calories; 7 g fat(1 g sat); 2 g fiber; 15 g carbohydrates; 24 g protein; 20 mcg folate; 63 mg cholesterol; 9 g sugars; 6 g added sugars; 9,152 IU vitamin A; 29 mg vitamin C; 66 mg calcium; 2 mg iron; 456 mg sodium; 453 mg potassium
  • Nutrition Bonus: Vitamin A (183% daily value), Vitamin C (48% dv)
  • Carbohydrate Servings: 1
  • Exchanges: ½ other carbohydrate, 1 vegetable, 3 lean meat, ½ fat

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