eat for healthChicken and Apple Wrap (serves 6) 

  • 2 ½ Tbsp. non-fat plain yogurt
  • 1 ¼ cups natural apple sauce
  • 1 cup red or green peppers, chopped
  • 1 ½ cups cooked plain rice
  • 2 ¼ cups diced apples
  • 2 Tbsp. green onion, chopped
  • 6 flour tortillas
  • 12 oz. grilled chicken breast, sliced (can also use frozen chicken strips, thawed and heated)
  • 1 ½ cups low-fat cheddar cheese, shredded


  1. To make sauce: Combine yogurt and applesauce; cover and refrigerate until needed.
  2. For filling: Combine cooked rice (per instructions on package), peppers, apples, and green onions. Cover and refrigerate until needed.
  3. For each serving: Spread one side of tortilla with 2 ½ oz. of rice mix, top with 2 oz. of chicken, 2 oz. of sauce and 1 oz. of cheese. Roll tightly; microwave on high for 1 ½ minutes. Serve warm.
  4. This is a great way to use up leftover chicken.
Nutrition info per serving:
Calories 378, Protein 29g, Carbohydrate 47g, Total Fat 8g, Saturated Fat 3g,
Cholesterol 54mg, Sodium 364 mg