August 2, 2013

Recipe of the day: Chicken Kale Wraps

Recipe courtesy of Self magazine

Amazingly, these tasty treats take only 10 minutes to make—meaning you can have a filling dinner on the table in a snap. For only 34 calories per cup, the leaves deliver satisfying fiber and vitamin C, which may help burn fat.


  •     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 oz each)
  •     1 cup yellow squash, diced
  •     1 cup mango, diced
  •     16 kale leaves (Lacinato or Italian)
  •     2 tablespoons olive oil (divided)
  •     16 toothpicks


    In a bowl, whisk together 3 tbsp balsamic vinegar, 3 tbsp light brown sugar, 2 tsp cornstarch, 2 tsp Dijon mustard and 1 tsp salt. Toss in 2 boneless, skinless chicken breasts (6 oz each), cut into long, thin strips. Heat a large skillet over high heat; add 1 tbsp 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 tbsp 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

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