Chicken Wraps

Medifast Lean and Green:  Chicken Wraps

Once in awhile, I get a hankering for Chinese foods.  Unfortunately most of them are best eaten with rice or noodles.  While eating at PF Chang's last night, I was inspired to cook lettuce wraps -- my version of it.  I didn't try it with ground meat.  Instead, I made it with chicken breasts.

The result was quite tasty.  If you like ginger, I would advice adding a thin slice along with cooking the onions.  I skipped it because my husband and my kids don't like ginger and I can't eat all of this by myself.

Serves 4

1 1/2 pounds boneless, skinless chicken breasts thinly sliced
Coarse salt and ground pepper
2 tbsp olive oil
4 thin slices of onion
1 large red bell pepper, ribs and seeds removed, thinly sliced
3 cloves garlic, minced
1/4 to 1/2 teaspoon red-pepper flakes
3 tbsp soy sauce (lite/low sodium)
3 tbsp rice vinegar
1 tbsp water
12 to 16 Lettuce leaves (about 2 heads)

Medifast Recipe:  Chicken Wraps

1. Season chicken with salt & pepper. In a large nonstick skillet, heat 1 tbsp of oil over high heat then add chicken; cook, stirring constantly, until cooked throughout. Transfer to a plate.
2. Add remaining tbsp of oil to pan.  Add onion and bell pepper. Cook, stirring constantly, until onion is tender and golden, about 4 minutes (reduce heat if browning too quickly).
3. Reduce heat to medium; add garlic and red-pepper flakes about 1 minute.
4. Stir in soy sauce, vinegar, and water; remove from heat. Add chicken and any accumulated juices; toss to coat. Serve in lettuce.

Chicken Pinwheels

Chicken Pinwheels (or rolls -- I couldn't decide)

The recipe is for one serving but I actually cooked 4 of these for the whole family.  I called it pinwheels because I have kids -- kids like pinwheels. 

Make sure everything is cut thinly to make it easier to roll.  You'll need a sharp knife to cut the tomatoes cleanly .  As far as asparagus, I used 4 spears but the grocery sold this really thin asparagus so if you fee, you need less because you have the thicker kind, please use less.


You actually still have 1 more condiment left so drizzling it with more parmesan cheese halfway to baking it, is acceptable.  I chose to skip it and opted for a Laughing Cow Cheese.

Medifast Lean and Green Recipe
1/2 tbsp Olive Oil
1/4 tsp garlic, minced
6 oz Boneless Chicken Breast
salt and pepper to taste
1 tbsp Parmesan Cheese
1/2 tomato, cut in VERY thin slices.
4 asparagus spears

1. Preheat oven 375 degrees.
2. Cut the chicken across in half so you have a thinner chicken.  Put it between two saran wraps and pound it until you have less than half an inch and flat chicken.  Remember that you will be rolling it so make sure the chicken is not too thick.
3. Heat oil in medium-high heat.  Add garlic.
4. Season chicken with salt and pepper and place on skillet to cook for about 2 minutes.  Just enough to lightly brown it.  Cook one side only.
5. Remove from skillet and spread parmesan cheese on top on the uncooked side.
6. Spread tomatoes and asparagus evenly.  Roll and place in baking pan.
7. Bake for about 12 minutes (or chicken is 170 degrees)
8. (optional) Cut crosswise to make pinwheels.

This is how it looks on the baking pan.  Just keep them
packed so they don't unroll.  

Is that a wedge of Laughing Cow cheese I see?  Why yes!
Tip:  Laughing Cow is so yummy inside the chicken.  Try
it if you're okay with the calories.