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The Honolulu Advertiser
Posted on: Wednesday, July 5, 2006

TASTE
Whip up a healthier chicken salad wrap

 •  The art of aioli

By Jill Wendholt Silva
McClatchy-Tribune News Service

My editor doesn't cook. Her oven serves as a makeshift pantry to stash the dog's food.

Sound extreme? Not so much. Her "I-am-no-domestic-goddess" attitude has become not only feasible but downright fashionable.

From rotisserie chicken to sushi, frozen pizza to microwave burritos, there's no denying Americans are cooking less and assembling more.

These prepared foods seem the perfect shortcut when you need dinner on the table in a hurry. However, often the trade-off for convenience is a diet that is high in sodium.

Consider the wrap sandwich, a fast-food favorite that has the aura of health — until you consider a grilled chicken wrap from Sonic (www.sonicdrivein.com, click on nutrition link.) has 539 calories, 27 grams of fat and a whopping 1,035 milligrams of sodium. Skip the ranch dressing to get it down to 393 calories, 12 grams of fat and 820 milligrams of sodium.

The dietary guidelines released by the government last year found most American diets are out of whack when it comes to sodium. The recommended daily intake for salt is no more than 2,400 milligrams, or about a teaspoon.

By assembling these Asian chicken salad wraps at home, you can replace the popular caesar dressing with vinaigrette to cut the sodium as well as additional fat and calories.

To pump up the nutrition, add darker greens such as spinach and more color with carrots, tomatoes, red peppers and onions.

Best of all, the wrap takes just minutes to prepare. Whether you're an avowed noncook or just one in need of a break from the kitchen, a rotisserie chicken is a great way to make a meal without ever turning on the oven.

  • Shopping tip: Feel free to substitute other flavors of low-fat tortillas, including honey wheat, spinach and vegetable, or sun-dried tomato and basil. Boneless, skinless rotisserie chicken makes this dish extra easy to prepare.

  • Storage tip: Keep tortillas ready in the freezer. To avoid ripping and tearing tortillas off the block, here's a tip from "The Best Kitchen Quick Tips" by Cook's Illustrated: Place each tortilla between sheets of wax or parchment paper. Place the stack in a freezer bag and freeze.

    ASIAN CHICKEN SALAD WRAPS

  • 3 tablespoons red wine vinegar

  • 1 tablespoon honey

  • 1 tablespoon light soy sauce

  • 1 teaspoon grated fresh ginger

  • 1/2 teaspoon sesame oil

  • 1/4 teaspoon crushed red pepper flakes

  • 1 clove garlic, minced

  • Salt and pepper, to taste

  • 1 1/2 cups chopped, cooked skinless rotisserie chicken

  • 3 cups torn romaine

  • 1 cup torn fresh spinach

  • 1 large carrot, shredded (about 1 cup)

  • 1 Roma tomato, seeded and chopped

  • 1/2 cup chopped red pepper

  • 2 green onions, chopped

  • 2 tablespoons minced fresh cilantro

  • 6-8 low-fat wheat tortillas

    Combine vinegar, honey, soy sauce, ginger, sesame oil, red pepper flakes and garlic. Season lightly with salt and pepper; set aside.

    Toss together chicken, romaine, spinach, carrot, tomato, red pepper, green onions and cilantro.

    Drizzle with dressing mixture and toss to coat.

    Wrap each tortilla in a damp paper power and microwave on high (100 percent) about 20 seconds or just until warm.

    Spoon salad mixture into center of warm tortilla, then fold tortilla over filling.

    Makes 6 servings.

  • Per serving: 149 calories (12 percent from fat), 2 g total fat (trace saturated), trace cholesterol, 32 g carbohydrate, 5 g protein, 253 mg sodium, 3 g dietary fiber

    This recipe was developed by home economists Kathryn Moore and Roxanne Wyss.