Healthy Girl’s Chicken Wrap Recipe

Chicken wrap Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Many chicken wraps are drenched in ranch and defeat the purpose healthy choices. Try making your own snack wrap at home. My chicken wrap recipe is bigger, has less fat, and will keep you full longer.

Makes 4 Servings

What you’ll need:

  • 4 Whole wheat tortillas (or low carb)
  • 1 Boneless, skinless chicken breast
  • low fat or fat free ranch (I like Hidden Valley)
  • 1/2 tomato
  • 1/4 of an onion
  •  handfull shredded cheddar cheese (or your favorite cheese, feta is great too)
  • 1 1/2 cups of baby romaine lettuce or spinach leaves
  • 2 tsp minced garlic
  • splash of chicken stock or broth
  • Extra Virgin Olive Oil (or your choice of cooking oil)
  • 1 tsp onion powder
  • 1 tsp of basil
  • dash of pepper

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 Directions:
Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl. For those of you really short on time, try buying pre cooked chicken strips at the grocery store, or cooking a big batch of chicken in advance to use for many different recipes! Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

If you are looking for more fun wrap recipes, try “Wrap of the Week”, a recipe book by Lucy Fast.

Enjoy!

How do you like this chicken wrap recipe? Would you do anything different? Comment Below!

~Healthy Girl

 

Banana Hazelnut Muffins: A Healthy Muffin Recipe

If you love muffins like I do…you are going to love this healthy muffin recipe!

Nuts

As you may have gathered from my blog…I love to find easy ways to enjoy being healthy. This is a recipe I invented myself to make eating healthy still taste good! These muffins are packed full of fiber, low in sugar, and are full of flavor! Try for yourself, then modify to your desires!

Makes: 18 muffins

prep time:10 minutes

Cook Time : 25 minutes

 

Ingredients:

  • 1  cup of whole wheat flour
  • 1 cup white flour
  • Banana muffin
  • 1/2 cup of flax seed
  • 1 pinch of salt
  • 4 overripe bananas
  • 3/4 cup of brown sugar
  • 2 eggs
  • 1/2 cup of apple sauce
  • 1/4 cup of butter (you can replace this with another 1/4 cup of applesauce like I do, but I warn your muffins will be a bit dry and less cohesive, yet still just as tasty!)
  • 1 teaspoon vanilla extract
  • 1 tsp of baking soda
  • 1/2 cup of chopped hazelnuts (You can add any nuts that you desire here, walnuts and pecans work especially well)
  • Spices to your liking (I love to add plenty of cinnamon and nutmeg, but just use what you like and have on hand)

Paper cups

Directions:
Preheat oven to 375 degrees  and fill two muffin tins with cupcake liners or fat free non stick spray.

In a large bowl, combine the  flour, flax seed, baking soda, and salt; then set them aside. Mash 2 of the bananas with a fork in a small bowl so they still have a bit of texture. With an electric mixer or really determined arms, whip the remaining bananas with the brown sugar together like you mean business,until it creates a dark soupy mixture. Add the applesauce, butter, eggs, vanilla, and spices, and beat well. Pour the mashed bananas and the banana puree mixture in with the dry ingredients set aside earlier. Add nuts. Spoon the batter into the muffin tins to fill them about 3/4 full. Rap the pan on the counter a few time to let any air bubbles escape, and put them in the oven.

Bake until a fork stuck in the muffins comes out clean, about 25 minutes. Let them cool for a few minutes before turning the muffins out. Enjoy!

Have you tried a similar recipe? How did it turn out for you? Comment below and let me know!
~Healthy Girl

5 Quick Tips to Help You Eat More Vegetables and Fruits

With the average american diet, it can be hard to get the recommended servings of fruit and vegetables a day. The number of each is debatable, because this number actually shouldn’t be generalized. Instead try going to CDC.gov and enter in your age, gender, and activity level to get a more accurate idea of how many fruits and vegetables you need a day. For example, I need 2 cups of fruit and 3 cups of vegetables each day, being a moderatly active, young female.

Once you have discovered how much you need, make a goal and get cookin! Here are 5 easy changes you can make so you eat more vegetables and fruits in your diet.

1. SmooSmothiethies- Smoothies are a great snack with so many benefits if made correctly. Try making them yourself with a blender or magic bullet with plenty of fruit and yogurt and ice. For some great recipe ideas, che ck out some of my other posts: My First Green Smoothie, Smoothielishious & Smoothielishious Part 2.


Vegetables

2.  Add Veggies to your main dish- When cooking fun dishes like spaghetti, lasagna, tacos, or others, try adding a few extra vegetables in the dish, as well as on the side. Be sure to pick vegetables that you like and pair well with the meal.  Try decreasing the amount of meat you put in your dish, and replacing that with vegetables. If your normally cook your spaghetti with a pound of hamber, try only adding a half a pound of hamburger, and add some yummy mushrooms, squash, and onions to your dish!

 

3. Turn fruit into a topping- Instead of using syrups on waffles, ice creams and some cakes, try making a fruit topping instead. You can make your own simply by pureeing a few berries and leaving some cut up. Be sure to add a pinch of stevia, or your favorite sugar type if the fruits aren’t sweet enough. Don’t forget to add fruit to your yogurts, oatmeal, and other favorite treats. Applesauce

  4. Replace Oils with Applesauce- This is a great trick to make treats less fattening and still turn out great. This can be done with many oil based recipees. Just exchange them 1 for 1.  Such as 1/4 cup of oil can be replaced with 1/4 cup of applesauce.

5. Another great way to help you eat more vegetables and fruit is to add convenence to them. People typically  reach for the potato chips or snacks because they are easy and quick. By making these options the same for your fruits and veggies…you might be more likely to eat them! Try cutting up cellary  or apples the way you like the day before you plan on eating them. Prepare them in little bags and put them in a visible spot. Defrost frozen fruit you might want to eat plain and put room temperature vegetables in plain sight.  

Happy Healthy Eating,    ~HealthyGirl