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Recipes for Kids and Busy Lifestyles

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   CHICKEN TORTILLA WRAPS  

4 fat-free flour tortillas  2 cups shredded lettuce
 4 tsp. salt  1 medium onion, sliced
 1 lb. skinless chicken breasts, cut into thin strips  1 medium tomato, chopped
 4 tsp. black pepper  1 clove garlic, minced
 1/2 cup low-fat ranch dressing  2 Tbs. Worchestershire sauce
  • Wrap tortillas in foil.
  • Heat in 350 degree oven 10 to 15 minutes or until warm.
  • Coat large non-stick skillet with vegetable spray.
  • Add chicken, onion and garlic.
  • Saute until chicken is no longer pink in the center, 4 to 6 minutes.
  • Stir in Worchestershire, salt and pepper.
  • Divide chicken mixture among tortillas.
  • Top each with lettuce and tomato.
  • Drizzle each with dressing. roll up and serve.
  • Serves 4.

    (Calories 357, Fat 11 g, Sodium 672 mg.)

 

   EASY RICE SALAD  

 1 4 oz. pkg. long grain rice mix  1 red pepper, cut julliene
 1/2 cup low-fat dressing  1/3 cup light sour cream
 1 10 oz. pkg. frozen petite peas  4 oz shredded low-fat cheddar cheese
 1/2 cup parsley, chopped  
  • Cook rice and peas according to package directions (omit butter in rice recipe).
  • Chill.
  • Mix vegetables, rice and shredded cheese.
  • Toss in salad dressing.
  • Serves 4.

    (Calories 275, Fat 8 g, Sodium 275 mg.)

 

   FRUIT & CREAM PARFAITS  

 2 pkg. instant vanilla pudding  1 container (12 oz) frozenfat-free non-dairy whipped topping, thawed
 Reserve 3 cups skim milk 2 2/3 cups sliced fruits (try bananas, blueberries, peaches) 1 cup for garnish

Material © San Franisco Spine Center. Used by permission



Updated on: 01/12/10
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