Healthy Recipes
Authored By:  Walnut Marketing Board
A convenient way to have stir fry on the go.
Diet Types: Dairy Free, Low Fat
Ingredients:
  • 1/2 cup chopped walnuts
  • 1 medium onion, thinly sliced
  • 1 pound boneless, skinless chicken breasts, cut into 1/2 inch wide strips
  • 1 cup broccoli florets, blanched and drained
  • 2 medium carrots, peeled, cut into matchsticks, blanched and drained
  • 1/2 cup snow peas, cut in half on the diagonal, blanched and drained
  • 1/2 cup prepared reduced sodium teriyaki sauce
  • 6 (10 inch) fat free flour tortillas, warmed in microwave for 30 seconds
  • 2 cups hot, cooked long-grain white rice
  • Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve.

    Coat a 12 inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add onion and saute, stirring occasionally, 3 minutes. Add chicken and saute, stirring occasionally, until chicken is golden brown and cooked throughout, about 6 minutes. Stir in broccoli, carrots, snow peas, sauce and walnuts; heat through.

    To assemble, place tortillas on work surfac. cover with rice, dividing equally, leaving a 1 inch border empty on each tortilla. Top with chicken mixture, dividing equally. Beginning at the bottom of each tortilla, roll the bottom over the filling, then fold in the sides, and lastlly, roll the bottom ove the filling to enclose the package.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 389
    Calories from Fat 104
     % Daily Value*
    Total Fat 12g18%
      Saturated Fat 2g9%
      Mono Fat 2g 
      Poly Fat 5g 
    Cholesterol 40mg13%
    Sodium 602mg25%
    Total Carbs 48g16%
      Dietary Fiber 3g11%
      Sugars 0g 
    Protein 24g 
    Iron22%
    Calcium15%
    Vitamin C32%
    Vitamin E4%
    Vitamin A31%
    Vitamin B-123%
    Vitamin B-625%
    Pantothenic acid10%
    Niacin40%
    Riboflavin6%
    Thiamin20%
    Folate16%
    Selenium35%
    Manganese30%
    Copper15%
    Zinc8%
    Potassium11%
    Phosphorus21%
    Magnesium14%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.