Chard, chicken paired in wraps

DINNER TONIGHT

Dinner Tonight

June 22, 2005|By Renee Enna | Renee Enna,CHICAGO TRIBUNE

Swiss chard might be the best green of them all - not just because of its bright flavor and great nutritional benefits (it shares that with its fellow greens) but also for its stems: They're delicious, a cross between celery and cucumber and, another plus, they come in rainbow shades to add vivid hues of yellow, ruby and cream to a dish.

Chard is put to work here in a one-meal wrap that holds grilled chicken. It's protein and grains with a huge chunk of your recommended daily amount of vegetables. Chile peppers and salsa add punches of flavor.

Beverage tip

A brightly flavored summer ale or a cold glass of lemonade will complement this light-tasting entree.

Tips

Bags of pre-chopped, pre-washed rainbow Swiss chard are sold in the produce section of Trader Joe's.

Ground cumin is used here. Like most spices and dried herbs, it's cheaper to purchase in bulk at specialty spice stores. It will be fresher, too.

Regular flour tortillas are a less-expensive (albeit less nutritious) alternative to whole-wheat wraps. You also can use low-carb or low-calorie wraps.

Chard-and-Chicken Wraps

Preparation time: 20 minutes; cooking time: about 12 minutes

Makes 4 servings

2 tablespoons olive oil

1 yellow onion, chopped

1 jalapeno or serrano chile, minced

1 teaspoon ground cumin or to taste

3 large leaves Swiss chard, stems chopped, leaves coarsely chopped

1/2 teaspoon salt

freshly ground black pepper, ground red pepper

2 cups chopped grilled chicken (see note)

2 tomatoes, diced

4 whole-wheat flour tortillas

1/4 cup shredded Mexican cheese blend

1/2 cup jarred chipotle salsa

chopped cilantro

Heat oil in a large skillet over medium-high heat; add the onion, chile pepper and cumin. Cook until fragrant and soft, about 5 minutes. Add chard stems; cook until chard is softened, about 3 minutes.

Stir in salt and peppers to taste. Add the chicken, tomatoes and chard leaves; cook until chicken and tomatoes are warmed through and chard leaves have wilted slightly, 4 to 6 minutes.

Divide ingredients among the 4 tortilla wraps; top with cheese, salsa and cilantro to taste before folding.

Note: If you don't have leftover chicken, rotisserie chicken can be substituted. Or chop two chicken breasts and add with chard stems.

Per serving: 400 calories; 18 grams fat; 5 grams saturated fat; 66 milligrams cholesterol; 31 grams carbohydrate; 28 grams protein; 973 milligrams sodium; 4 grams fiber

- Recipe and analysis from the Chicago Tribune, a Tribune Publishing newspaper

Menu

Chard-and-chicken wraps

Coleslaw

Poundcake with pineapple and whipped cream

Analyses

The nutrition analyses accompanying recipes in today's Taste section were calculated by registered dietitian Jodie Shield, except where noted.

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