Kids will especially love these tasty and quick roll-ups, which are fun to eat and to prepare. Try using whole-wheat instead of white-flour tortillas to increase the fiber content.

2 tablespoons (tbs) creamy peanut butter

2 tbs hot water

1 tbs fresh lime juice

2 teaspoons (tsp) chili garlic sauce

1/16 tsp salt

1/16 tsp ground pepper

4 (8-inch) tortillas

1 1/3 cups shredded cooked chicken breast

1 cup fresh bean sprouts

1 cup red bell pepper strips

1/4 cup shredded carrot

1/4 cup chopped green onions

1/4 cup minced fresh cilantro

Combine first 6 ingredients in a medium bowl. Stir until smooth. Spread 11/2 tablespoons of this mixture over one side of each tortilla, then top each tortilla with 1/3 cup chicken, 1/4 cup bean sprouts, 1/4 cup bell pepper strips and 1 tablespoon each of carrot, green onions and cilantro. Roll up the tortillas.

Makes 4 servings (1 roll-up per serving).

Per Serving: 312 calories; 10 g fat; 40 mg cholesterol; 22 g protein; 34 g carbohydrate; 4 g sugar; 4 g fiber; 336 mg sodium; 3 mg iron; 41 mg calcium.

Source: September 2005 Health.

Diane Lofshult

IDEA Expert

Subscribe

Diane Lofshult is a contributing editor for IDEA Fitness Journal and an award-winning free... more