Since the Fourth of July is coming up in just a few days, and just about everyone I know will be going to some kind of cookout, barbecue, or picnic. I thought I’d share a few awesome, healthy, low-calorie recipes that are easy to make and perfect for that 4th of July BBQ like this cajun chicken wrap recipe!
So I’ve decided to devote this week’s posts entirely too yummy Fourth of July barbecue recipes! If you are looking for healthy barbecue foods to take to your holiday celebration, you’ve come to the right place.
Make sure to stop back every day this week and check out my other Fourth of July Recipes!
CAJUN CHICKEN WRAP RECIPE
A quick and tasty wrap that makes the perfect light lunch idea. Tender, juicy chicken flavored with bold cajun seasonings and wrapped along with fresh greens in a whole wheat tortilla.
Ingredients
- 1 pound boneless, skinless chicken breast - (cut into strips)
- 4 whole wheat tortilla wraps
- 1 Tbsp all-purpose flour
- ½ small red onion thinly sliced
- 1 tsp paprika
- 2 cup mixed baby greens
- 3 tbsp Cajun seasoning
- ½ tsp Cajun seasoning
- 8 medium basil leaves
- 1 ½ tsp fresh lemon juice
- 2 tbsp fat-free mayonnaise
- 1 small tomato - (sliced)
- salt and pepper to taste
Instructions
- Mix the 3 tbsp Cajun seasoning, paprika and flour. Season chicken with salt and pepper and coat with seasoning mixture.
- Spray a large, nonstick skillet with cooking spray. Over medium-high heat, add chicken to pan and sauté until cooked through (approximately about 1 to 2 minutes per side). Remove chicken from heat and set aside.
- In a separate bowl, mix mayonnaise, lemon juice and 1/2 teaspoon Cajun seasoning for the dressing.
- On each tortilla, spread about 1/2 tbsp dressing, add greens, onion slices, two basil leaves and some slices of tomatoes. Top with chicken pieces and wrap.
Nutrition
Serving: 1 wrapCalories: 285 kcal (14%)Carbohydrates: 28.6 g (10%)Protein: 29.7 g (59%)Fat: 5.7 g (9%)Saturated Fat: 0.3 g (2%)Cholesterol: 74 mg (25%)Sodium: 310 mg (13%)Potassium: 518 mg (15%)Fiber: 4.6 g (19%)Sugar: 1.4 g (2%)Calcium: 50 mg (5%)Iron: 2.3 mg (13%)
Tried this recipe?Let me know how it was!
14 Comments
Shew, my lips are still burning from this recipe. It was WAY too spicy / salty for both my husband and me. I did not have Cajun seasoning but I did have Creole – I assumed they would be close to the same thing, but maybe I am wrong. I only used 2 tbsp for the chicken coating and it was still far too much. I would try this recipe again but with some big tweaks to the seasoning.
Made these today . They are yummy. But I was wondering if there is a misprint in the recipe. It says to put 3 tablespoons of cajun seasoning into 1tablespoon of flour. Are the amounts reversed. I used less of each as I was making the recipe for two. I think all the cajun seasoning would ruin the wrap.
What would be the points value if I do not use not I really really dislike mayo. Also would I be able to substitute anything for the mayo to get the same points as above?
This actually adds up to 4 points using the points+ system. I just joined WW and this sounded like the perfect thing for our Mothers day picnic! Thanks for the recipe!
Is this Points+ or the old point value?
This one is still the old Points value. :(
Truly appreciate your website. It’s extremely helpful!!
If you might have any idea of the nutrition information I would love to hear it. I'm doing a project for home ec. and I need the nutritional information. My recipe is quite close to this so if possible could you provide it for me? PLS!? Thabks, Cazza.
Unfortunately, I don't have the nutritional stats for this weight watchers recipe, as it was one that was passed along to me with only the points value. I'll dig around though, and if I can find it, I'll post it. :)
Looks so yummy I’d love to know which tortilla brand you used to get this point value? I’ve looked everywhere? Thanks so much!!?
Hello. I am a weight watchers members and I am a beginner cook. I am basically learning how to cook now at the age of 30. I have a question, how do i know how much is 3/4 pound (uncooked boneless, skinless chicken breast)? Exactly how many chicken breast does that equal to and could I use the Perdue Individual wrap chicken breast for this recipe? Hope to hear from you soon.
-Thanks in Advance
You can use any kind of skinless, boneless chicken you want for the recipe! Just check the nutritional stats of the brands because some calorie counts are a bit lower than others. As for the weight of the chicken, the most accurate way is to use a kitchen scale. You can get them almost anywhere – Target, Walmart, Williams & Sonoma, and grocery stores. But you can also estimate the weight per chicken breast, based on how many chicken breasts are in the package vs. the weight of the entire package. For example, if the weight of your package of chicken is 1lb, and there are 4 chicken breasts in the package, them the avg weight per breast is 4oz. Hope that helps!
Hi Julie, these items are available at local grocery stores here. I live in Los Angeles, but I'm pretty sure these are common at all grocery stores in the states. If your local grocery stores don't carry them, you could try ordering online. Good luck!
Hello,
WHere do you buy your fat free tortillas and Sara Lee Delightful bread.
I live in canada so it probably is not available here.
Thanks for your help.
Julie