sauce

Thai Chicken Wrap

A lunch you will actually want to eat all week, these Thai Chicken Wraps🤤

I think I am in grocery store heaven😇, here in Schaumburg, Illinois. Usually I go to one grocery store for my list each week, but this past weekend I went to a solid 4 stores- Amazon Fresh, Trader Joes, Costco, and Aldi. How many do you usually go to for your weekly groceries?

I hate to admit it, but I still bought most of my list at Aldi. I want to say that these other stores are "worth it" and absolutely "necessary," but they aren't in my opinion.

Aldi started carrying fresh herbs. Their produce outlasts any other produce I purchase and you can't deny the amount you save shopping there. It's also much easier to stick to my list there without buying extra random purchases.

I am working from home for another week and wanted a fresh lunch that I could look forward to everyday. I was inspired by this Pad Thai Wrap on my Pinterest, but of course made it my own.

The original recipe called for bean sprouts, which is initially what turned my 1 grocery store run into an adventure over the weekend. I wasn't mad about exploring my new area though😆

Needless to say, I did not find my bean sprouts, so I left them out of this recipe and just used a leftover kale and cabbage salad mix from Costco in my wrap.

Toasted sesame seed oil also makes this sauce recipe delicious and I highly recommend not leaving this ingredient out.

Let's jump into the recipe below!

 
Thai+chicken+wrap.jpg

Thai Chicken Wrap
Prep 10 minutes
Makes 4 servings
Nutrition info: 22g P, 18g F, 67g C, 27g Fiber


Ingredients:

  • For the sauce:

    • 2 tbsp less sodium soy sauce

    • 1/2 tsp garlic, minced

    • 1 tbsp sugar

    • 2 tbsp lime juice

    • 1 tbsp toasted sesame seed oil

  • For the wrap:

    • 2 boneless chicken breasts, cooked and shredded

    • 4 whole wheat carb balance Mission tortillas

    • 100 g cabbage and kale mix

    • 60 g matchstick carrots

    • 1/4 cup roasted peanuts

    • 1/4 cup fresh cilantro, chopped

Directions:

  1. Make sure you have your chicken cooked. I prepared mine in the crockpot to make this even easier. I seasoned it with garlic powder, herb de province, onion powder, and fresh black pepper. (Use a crockpot liner for less clean up!) Shred the chicken once it is cooked.

  2. Get a small mixing bowl to prepare your Thai sauce. Measure and add all ingredients listed above to your bowl. Whisk together and set aside.

  3. Take a large mixing bowl and add the cooked chicken, kale and cabbage mix, carrots, cilantro, and peanuts. Stir to combine well.

  4. Pour the sauce over the ingredients in the mixing bowl. Stir again, until it’s well combined.

  5. Grab 1 Mission tortilla and fill it with about a quarter of your thai chicken and veggies filling. Fold up your wrap and enjoy!

  6. Store the rest of the Thai Chicken wrap ingredients in the fridge for up to 5 days.


Thai wrap veggies.jpg

Save time by cooking your chicken in the crockpot on weekends! I put about 4 chicken breasts in the crockpot. I used 2 for this recipe and have 2 others for barbecue cheese quesadillas this week.

My menu for the week:
Breakfasts- eggs and zucchini muffins or smoothie
Lunches- Thai chicken wrap or barbecue cheese quesadilla
Dinners- ham, potatoes, and salad or kale pesto black bean pasta with broccoli and chicken

Don't forget the sauce!

People often forget this when counting calories.

The sauce!

I am talking about all those yummy condiments you add to your foods for flavor.

Aioli, dressing, mayo, sour cream, barbecue, guacamole, tartar sauce, butter, cream cheese, peanut butter, syrup, hummus, etc.

There are lots of condiments to choose from and they all have calories that should be considered when tracking food accurately.

We should also be aware of the quality of ingredients that are being used in those condiments as well. My go-to questions are "can you pronounce every ingredient listed?" and "do you know what that food is?"

Major nutrients to be aware of, Trans Fats, Sodium, Added sugars, Food dyes, GMO produced oils, and High Fructose Corn Syrup.

Here are a few healthy tips for condiments:

  • Check the serving size on the food label

  • Measure the amount you use

  • Make a swap for a condiment with better quality ingredients

  • Find a lower calorie alternative

  • Use a healthy recipe to make your own version at home to have more control over he ingredients

Lucky for you, I am including another healthy sauce recipe to level up your boring chicken this week!

Ingredients for Korean BBQ Sauce

Ingredients for Korean BBQ Sauce

Korean BBQ Sauce
Prep 5 Minutes, Makes 6 Servings
Nutrition info for 1 serving: 104 calories 3 g P, 5g F, 12 g C

Ingredients:

  • 1/2 cup low sodium soy sauce

  • 1 Tbsp brown sugar

  • 4 Tbsp rice vinegar

  • 2 Tbsp sesame oil

  • 0.5 Tbsp siracha chili sause (use 1-2 Tbsp for more heat)

  • 1 Tbsp minced garlic

  • 1 Tbsp gluten free brown rice flour (to thicken)

Directions:

  1. Measure all ingredients.

  2. Add ingredients to a small sauce pan. Whisk together.

  3. Heat and allow sauce to simmer. Add to chicken or vegetables to flavor food with Korean BBQ sauce.

korean+bbq+ingredients.jpg

Comment below with your favorite sauces or condiments! I will use some of these ideas to come up with healthy recipes in the future that you all will be sure to love.