Saturday, December 3, 2011

"Better-than-Fried" Buffalo Chicken Wrap

Buffalo Chicken Wings... Lightened Up! 
Buffalo chicken wings are one of my favorite foods on Earth and probably the main reason I am not a vegetarian.  I love the crispy and spicy flavor and the big mess that always ensues.  That being said, they are usually fried and covered in a butter and buffalo sauce, then dipped in blue cheese dressing.  Definitely not a healthy option.  This wrap features panko-encrusted chicken with cheddar cheese, buffalo sauce, and blue cheese dressing.  It is the perfect mixture of creamy, crunchy, and spicy and a healthier option than the fried wings.  Running short on time? Use sliced, cooked chicken breast and sprinkle buffalo sauce on top.  
Buffalo sauce!
is a great condiment to have around. It has no calories, is low in sodium, and gives food a little bit of zing.  Using hot flavors may also encourage you slow down how fast and the quantity you eat, allowing for water breaks and time for your body to realize that you are full.

Product Review: Smart and Delicious wraps
These wraps can be found in the deli section of the grocery store.  They are about 10 inches (a good size) and are only 90 calories and have 13 g fiber.  They are delicious and are great for lunches or dinners!  

"Better-than-Fried" Buffalo Chicken Wrap
Serves 4

1 pound of boneless, skinless chicken breast
Panko breadcrumbs, for breading
2 Tbsp Frank's Red Hot sauce
4 Smart and Delicious Wraps
1/2 cup Cabot Seriously Sharp Cheddar Cheese, grated
1/4 cup Ken's blue cheese dressing
Red onion, sliced
Pepper, to taste

Preheat the oven to 375.  Slice the chicken into tender-size pieces.  Bread the chicken in the breadcrumbs and sprinkle with pepper.  Bake in the oven for 20 minutes or until the center is no longer pink.  Dip the chicken tenders in the buffalo sauce and set aside.  Place the wraps on cookie sheets.  Layer the chicken breast on each wrap and top with 2 Tbsp shredded cheese and the onion.  Bake until the cheese is melted.  Spread 1 Tbsp of blue cheese on each wrap and top with lettuce.  
Rolling the wrap... Fold two sides of the wrap into the center and roll from one end until you reach the other end.  

Nutrition Facts: 1 Wrap
375 calories, 35 g protein, 56 g carbohydrates, 15 g fat, 15 g fiber, 450 mg sodium

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