Skip Nav
Healthy Recipes
Here's How to Bake the Perfect Egg in an Avocado
Class Fitsugar
Total-Body Super Tabata — Get Ready to Sweat!
Beer
A Calorie Comparison of Your Favorite Beers

Chicken Kale Wrap Recipe

Healthy Brown Bag: 10-Minute Chicken Kale Wraps

This quick chicken kale wrap recipe from Self makes a great weekday lunch!

Who doesn't love lettuce wraps? They're crunchy, flavorful, and filling. So why not increase their superfood status by swapping out the plain, old iceberg for nutritional powerhouse kale? For only 34 calories per cup, the leaves deliver satisfying fiber and vitamin C, which has been shown to possibly help burn fat. Now that's a wrap, right?

Ingredients:

  • 3 tablespoons balsamic vinegar
  • 3 tablespoons light brown sugar
  • 2 teaspoons cornstarch
  • 2 teaspoons Dijon mustard
  • 1 teaspoon salt
  • 2 boneless, skinless chicken breasts (6 ounces each)
  • 1 cup yellow squash, diced
  • 1 cup mango, diced
  • 16 kale leaves (Lacinato or Italian)
  • 2 tablespoons olive oil (divided)
  • 16 toothpicks

Preparation:

In a bowl, whisk together 3 tablespoons balsamic vinegar, 3 tablespoons light brown sugar, 2 teaspoons cornstarch, 2 teaspoons Dijon mustard, and 1 teaspoon salt. Toss in 2 boneless, skinless chicken breasts (6 ounces each), cut into long, thin strips. Heat a large skillet over high heat; add 1 tablespoon olive oil and reduce heat to medium. Cook chicken strips in marinade, stirring often, until liquid is mostly absorbed, 3 to 4 minutes. In another bowl, combine 1 cup each diced yellow squash and diced mango. Place 2 large Lacinato or Italian kale leaves on counter with edges overlapping. Top with 1/8 of the chicken and 1/4 cup squash and mango mixture; fold over leaves to close and secure with 2 toothpicks. Repeat to make 8 wraps. In same skillet, heat 1 tablespoon olive oil over high heat. Add wraps; cover and cook to soften kale, 1 to 2 minutes. Serve immediately.

THE SKINNY: 359 calories per 2 wraps, 16 g fat (3 g saturated), 35 g carbs, 4 g fiber, 21 g protein

More from Self.com:

Source: Jonathon Kambouris

Around The Web
Join The Conversation
Weight-Loss Advice From a Registered Dietitian
Kerry Washington Pilates Workout
Starbucks Unicorn Frappuccino Calories
Kale Protein Smoothie
Things That Quickly Help With Stress
Stop Labeling Your Body Instagram
Hip-Opening Stretch
Healthy Late-Night Snacks That Are Low in Calories
How to Decode Your Vaginal Discarge
What Happens If You Stare at the Microwave?

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds