Hawaiian Chicken Wraps
September is here and that (hopefully) means back to a busy schedule with work, school, sports and music lessons. I have honestly never been excited for the kids to go back to school, but being off for 6 months has us all chomping at the bit. This is the time of year that I really have to plan our meals. We are either eating on the run or at staggered times. I try to keep it simple with things that are pre-made, can be popped in the oven or cooked in the crock-pot. Wraps of any kind are welcomed at my house, but especially these Hawaiian Chicken Wraps because I don’t make them often enough.
We were introduced to Hawaiian Chicken Wraps at my children’s primary school. The chef came into the lunchroom and did a taste test with the students. These were a huge hit! I was lucky enough to be in the lunchroom that day so was able to get a taste myself. From there I set out to make a copycat version of our own.
Ingredients:
The base of this is broccoli slaw, could you ask for a healthier base? Add in some cooked chicken, broccoli florets, spinach, pineapple and some sweet dressing and voila… a quick, easy, healthy main dish.
Let’s start with ingredients: 3/4 pound boneless, skinless chicken breast, usually 2 small or 1 large chicken breast will do. A pre-cooked rotisserie chicken works great too. You will also need 1/2 of a 10 oz. package broccoli slaw, 1 small broccoli crown finely chopped, 1 cup chopped baby spinach, 1/2 cup diced fresh pineapple, 1/4 c. poppy seed dressing, salt, pepper, garlic powder and 12″ wraps of your choice.
My favorite wraps are Tumaro’s Carb Wise wraps. They are low in carbs and packed with protein. If you are gluten free, Toufayan Bakeries wraps. You could also use a Flat Outs or regular flour tortillas. Note that the nutrition information was calculated using the Tumaro’s Carb Wise wraps.
Directions:
Preheat your over to 350 degrees. Spray a baking dish with non-stick cooking spray. Season the chicken breast with salt, pepper and garlic powder. Place in backing dish and cook for 20-30 minutes or until internal temperature reaches 165 degrees. While the chicken is cooking place 1/2 of the bag of broccoli slaw in mixing bowl. Finely chop the broccoli crown and spinach. Finely dice 1/2 c. of fresh pineapple, Place broccoli, spinach and pineapple in mixing bowl.
When the chicken has finished cooking, let it cool for a few minutes. Then chop the chicken into bite size pieces and add to bowl. Add 1/4 c. of poppy-seed dressing. Mix well to combine.
Lay out a tortilla. Place 1/4 of the mixture in the middle. Fold in the edges and roll. Eat whole or cut in half. If you want to use this recipe as an appetizer, use smaller wraps, cut in half and secure with a toothpick.
This mixture is so good you can eat it without the wrap for a lower carb version.
You can also make the mixture ahead of time and roll in the wraps when ready to serve. This is great recipe for those nights that the family is eating at different times. If you are looking for a make-ahead side dish check out my recipe for Italian Style Pasta Salad. the whole family will love it
For extra time savings I will often cook a batch of chicken over the weekend. Then I have it ready to add to wraps, toss into salads or pasta, use to make burrito bowls, tacos or quesadillas. The possibilities are endless. I will also place the cooked, diced chicken in small containers and freeze. Then I just pull it out of the freezer and defrost it when I need it.
I hope you will give this recipe a try. Let me know what you think of the recipe in the comments below.
Happy cooking!
XO,
Hawaiian Chicken Wraps
Notes
If you want to use this recipe as an appetizer, use smaller wraps, cut in half and secure with a toothpick.
Nutrition Information calculated using Carb Wise Premium White Wrap.
Ingredients
- 3/4 pound cooked boneless skinless chicken breast
- 1/2 of 10 oz. package broccoli slaw
- 1 broccoli crown, chopped (florets only)
- 1 cup baby spinach, chopped
- 1/2 c. diced fresh pineapple
- 1/4 c. Poppyseed dressing
- Dash of salt, pepper and garlic powder
- 4 10" or 12" tortillas or wraps
Instructions
- Preheat your over to 350 degrees.
- Spray a baking dish with non-stick cooking spray.
- Season the chicken breast with sale, pepper and garlic powder.
- Place in backing dish and cook for 20 minutes or until internal temperature reaches 165 degrees.
- While the chicken is cooking place 1/2 of the bag of broccoli slaw in mixing bowl. Finely chop the broccoli crown and spinach.
- Finely dice 1/2 c. of fresh pineapple.
- Place broccoli, spinach and pineapple in mixing bowl.
- When the chicken has finished cooking, let it cool for a few minutes.
- Then chop the chicken into bite size pieces and add to bowl.
- Add 1/4 c. of poppy-seed dressing.
- Mix well to combine.
- Lay out a tortilla.
- Place 1/4 of the mixture in the middle.
- Fold in the edges and roll.
- Eat whole or cut in half.
Nutrition Facts
Hawaiian Chicken Wraps
Serves: 1 wrap
|
Amount Per Serving: 4 wraps
|
||
|---|---|---|
| Calories | 246 | |
| % Daily Value* | ||
| Total Fat 5 | 7.7% | |
| Saturated Fat 0 | 0 | |
| Trans Fat 0 | ||
| Cholesterol 65 | 21.7% | |
| Sodium 366 | 15.3% | |
| Total Carbohydrate 26 | 8.7% | |
| Dietary Fiber 11 | 44% | |
| Sugars 7 | ||
| Protein 33 | ||
| Vitamin A 32% DV | Vitamin C 20% DV | |
| Calcium 20% DV | Iron 15% DV | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
SWEET PINK PINEAPPLE
