Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Asian Mango & Chicken Wraps : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Sweet and juicy ripe mangos are the perfect balance for the savory ingredients in this Asian wrap. Dinner’s ready in 30 minutes, or make ahead for a tasty portable lunch.
 
Recipe Cost for 4 People: $8.35 ($2.09/serving)*
 
Preparation Time: 30 minutes
  • 2 ripe mangos, peeled, pitted, and diced
  • 1½ cups chopped roasted chicken breast
  • 2 green onions, sliced
  • 2 tbsp fresh basil, chopped
  • ½ red bell pepper, chopped
  • 1½ cups shredded Savoy or Napa cabbage
  • 2 medium carrots, grated
  • ⅓ cup fat-free cream cheese
  • 3 tbsp natural creamy peanut butter, unsalted
  • 2 tsp low-sodium soy sauce
  • 4 whole wheat tortillas, 8”
Cut mangos, vegetables, and chicken. Place in a mixing bowl and toss until well mixed. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce. To assemble: lay out tortillas on a flat surface. On each tortilla, spread ¼ of cream cheese mixture and top with mango, vegetable, and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks. To serve, cut each wrap in half. If not serving immediately, refrigerate; holds well overnight.

Complete this Healthy Plate: Serve with 8 oz glass of non-fat milk.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cups
 
Nutrition Information per Serving:
Calories: 440
Total Fat: 12g
Saturated Fat: 2.5g
% of Calories from Fat: 25%
% Calories from Sat Fat: 5%
Protein: 29g
Carbohydrates: 57g
Cholesterol: 50mg
Dietary Fiber: 9g
Sodium: 570mg
 
Each serving provides: An excellent source of fiber, protein, vitamin A, vitamin C, riboflavin, vitamin B6, folate, and calcium, and a good source of vitamin E, niacin, pantothenic acid, potassium, iron, phosphorus, magnesium, and copper.

*Retail prices, Boulder, Colorado, Winter 2012

Mango.org

Go Back to “Healthy Plate” for this Recipe  
Go Back to Main List of Healthy Plates See Another Healthy Plate

Other Stories