Caribbean Chicken (Or Tofu) Wrap Recipe

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Ingredients:

Serving

2 cups cooked chicken, cut up into bite-size chunks (or 2 cups firm tofu, sauteed, diced)
1 1/2 cups black beans, cooked
1 1/2 cups coconut-flavored rice
2/3 cup mango salsa
3/4 cup pureed garbanzo beans (known as hummous dip, homemade is best)
1/2 cup pineapple chunk , cut up into bite site pieces
1/2 cup green cabbage, shredded
1/2 cup red cabbage, shredded
salt
pepper
3 tbsp green onions, thinly sliced
8 whole wheat tortillas

Directions:

NOTE: Ingredient amounts are estimated.
Toss the pineapple chunks with the cabbage. Season with salt and pepper to taste.
Divide and arrange the cooked chicken onto each flour tortilla.
Divide and add the other ingredients; roll up tortillas.
Garnish each wrap with fresh green onion.
For Vegetarian use the Tofu.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	389.07 Kcal (1629 kJ)
Calories from fat	147.45 Kcal
		% Daily Value*
Total Fat	16.38g	25%
Cholesterol	25.43mg	8%
Sodium	567.8mg	24%
Potassium	468.61mg	10%
Total Carbs	46.28g	15%
Sugars	8.53g	34%
Dietary Fiber	6.91g	28%
Protein	16.45g	33%
Vitamin C	6.2mg	10%
Iron	106.2mg	590%
Calcium	78.4mg	8%

Amount Per 100 g
Calories	179.3 Kcal (751 kJ)
Calories from fat	67.95 Kcal
		% Daily Value*
Total Fat	7.55g	25%
Cholesterol	11.72mg	8%
Sodium	261.67mg	24%
Potassium	215.96mg	10%
Total Carbs	21.33g	15%
Sugars	3.93g	34%
Dietary Fiber	3.18g	28%
Protein	7.58g	33%
Vitamin C	2.8mg	10%
Iron	49mg	590%
Calcium	36.1mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.3

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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