Name: Barbecue Chicken Kale Wraps
Cook time: 30 min
Total time: 30 min
Ingredients: 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; 0.25 teaspoon salt; 5 tablespoons prepared barbecue sauce; 1 tablespoon rice vinegar; 1.5 teaspoons Cajun seasoning; 1 cup thinly sliced red cabbage; 1 cup julienned carrots; 0.25 cup thinly sliced scallion greens

Barbecue Chicken Kale Wraps

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Egg Free Gluten-Free Nut-Free Soy-Free Healthy Immunity

Jump to Nutrition Facts

Ingredients

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
1 ½ teaspoons Cajun seasoning
1 cup thinly sliced red cabbage
1 cup julienned carrots
¼ cup thinly sliced scallion greens

Directions

Wash and dry kale leaves well; cut out any tough ribs or stems.
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.
Meanwhile, whisk barbecue sauce, vinegar and Cajun seasoning in a small bowl.
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 Facts (per serving)

216	Calories
7g	Fat
15g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 216
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 2g	8%
Total Sugars 9g
Added Sugars 6g	12%
Protein 24g	49%
Total Fat 7g	8%
Saturated Fat 1g	5%
Cholesterol 63mg	21%
Vitamin A 9152IU	183%
Vitamin C 29mg	32%
Folate 20mcg	5%
Sodium 456mg	20%
Calcium 66mg	5%
Iron 2mg	9%
Magnesium 38mg	9%
Potassium 454mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.