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Ingredientes
- 1/4 x mixed french herbs (dry) include tarragon healthy pinch salt
- 1/2 tsp dry mustard (Colman)
- 1/2 x lemon juiced
- 1 pch black pepper
- 4 ounce skinless boneless chicken thigh (no leg)
- 8 x asparagus spears warmed
- 4 x fat-free whole wheat tortillas see tip or possibly fat free whole wheat tortillas cooking spray
- 1 tsp extra virgin olive oil
- 2 Tbsp. diced leek or possibly green onions
- 2 lrg garlic cloves
- 1 c. cooked chilled brown rice
- 1/4 c. diced red bell pepper
- 1/2 c. shredded cabbage and carrots (slaw mix) diced reserved marinade
- 1/2 x lemon (juice only)
- 2 Tbsp. nonfat mayonnaise mixed with
- 1/2 tsp Dijon mustard and
- 4 Tbsp. parmesan cheese fresh herbs (cilantro, tarragon) freshly grnd black pepper romaine lettuce leaves fresh fruit bite sized pcs
Direcciones
- MARINADE: Combine the marinade ingredients in a sealable plastic bag. Add in chicken and seal. Knead to coat the chicken. Chill 30 min.
- ASPARAGUS: trim spears by snapping each spear and discarding the tough ends. Peel from the center to the stem end. Snap again to shorten spear to fit the tortilla: from 2 to 3 inches shorter than diameter of the tortilla. Steam till almost tender (3 1/2 min). Turn off the heat and set aside to continue cooking on store heat.
- Meanwhile, heat a FOREMAN GRILL. Reserve the marinade. Grill CHICKEN for 3 min. Turn off the machine but don't open. Allow to sit 1 1/2 to 2 min; remove to a chopping board; wait 1 1/2 to 2 min; dice.
- Meanwhile, spray and heat a wok or possibly PEKING PAN; add in oil and when hot, add in the leek and garlic and a healthy pinch of grnd pepper. Saute/fry till soft. Add in the rice, bell pepper and slaw mix; fry, stirring, till aromatic and thoroughly heated.
- Push the rice mix away from the center of the pan; add in the marinade and lemon juice; stir and cook thoroughly; add in asparagus cooking water to dilute, if necessary. Add in the smaller pcs of cooked asparagus and the minced chicken to the pan; stir to coat. Add in the mayonnaise and stir first to incorporate the marinade, and then to incorporate the rice mix. Add in more lemon juice or possibly a little of the asparagus cooking water to dilute the sauce. Remove from heat. Stir in the cheese.
- SERVE: place 2 spears on each warmed tortilla. Top with a portion of the rice-chicken mix. Sprinkle with fresh herbs (tarragon and cilantro). Serve open-faced. Pass additional cheese and a pepper mill. Wrap at table. Serve warm with fresh fruit and romaine lettuce. VARIATION: add in a few drops of Worcestershire sauce to the mayonnaise sauce.
- SERVING: 2 wraps per person with salad; 1 wrap per person with soup and a large fruit salad.
- TIP - Try Whole Wheat Low Carb Fat Free Tortillas or possibly the Soy flour tortilla from La Tortilla Factory (http://www.latortillafactory.com/fatfree.html)
- NOTES : REVIEW - Not truly a caesar dressing because we omitted anchovies or possibly Worcestershire. But the mustard mayonnaise with lemon went wonderfully with the chicken rice and a salad of oranges and almonds. We found tortillas at a supermarket in the open coolers near the cheese. 2002/04/26
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 123g | |
| Recipe makes 4 servings | |
| Calories 173 | |
| Calories from Fat 87 | 50% |
| Total Fat 9.88g | 12% |
| Saturated Fat 2.27g | 9% |
| Trans Fat 0.02g | |
| Cholesterol 18mg | 6% |
| Sodium 151mg | 6% |
| Potassium 146mg | 4% |
| Total Carbs 14.5g | 4% |
| Dietary Fiber 1.8g | 6% |
| Sugars 1.41g | 1% |
| Protein 7.1g | 11% |
