Chicken Kale Wraps

For only 34 calories per cup, the leaves deliver satisfying fiber and vitamin C, which may help burn fat.

 

Serves 4

INGREDIENTS

• 3tablespoonsbalsamic vinegar
• 3tablespoonslight brown sugar
• 2teaspoonscornstarch
• 2teaspoonsDijon mustard
• 1teaspoonsalt
• 2boneless, skinless chicken breasts (6 oz each)
• 1cupyellow squash, diced
• 1cupmango, diced
• 16kale leaves (Lacinato or Italian)
• 2tablespoonsolive oil (divided)
• 16toothpicks

PREPARATION

1. 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