Hands-down, we had a favorite in our annual BMS 430 Sports Nutrition “Training Table Potluck.”  The Honey Ranch Chicken Wrap, developed by student Fatima Washington, was the winner of “best recipe” for the majority of students.  This wrap is an excellent combination of meat, grains, and vegetables–a delicious, nutritious choice!   

 

The Honey Ranch Chicken makes a great post-workout meal for just about any athlete looking for something wholesome, healthy, and easy-to-make. One serving provides an athlete with carbs, protein, fat, and fiber for satiety. In addition, essential vitamins that play a role in tissue repair and protection against oxidative stress from strenuous exercise, are also plentiful in this recipe .

Ingredients:

1 whole wheat tortilla

¼ cup diced onions

¼ cup diced green peppers

¼ cup diced carrots

½ cup chopped spinach

2 tbsp. Low fat Mexican Shredded Cheese

3 oz. cubed skinless chicken breast

1-2 tbsp. pure honey

2-4 tbsp. light ranch dressing

1-2 tbsp. canola oil

Directions:

Pour 1-2 tbsp. of canola oil in skillet, add diced onions with raw chicken. Season chicken with salt and black pepper to taste, and cook on med high heat for 6-12 min until chicken is golden brown. Using a small mixing bowl, mix 2-4 tbsp. of light ranch, with 1-2 tbsp. of honey and set aside. Next, add all veggies to the skillet and continue sautéing ingredients together on med-high heat for 3-5 minutes. Using a separate skillet, lightly spray with canola oil and place tortilla on med-low heat just enough to warm, then remove from heat. Put tortilla on a clean plate, add cooked veggies and chicken. Sprinkle 2 tbsp. of shredded cheese, pour honey ranch sauce on top, wrap tortilla and enjoy!

Nutrition information:

Serving size: 1 chicken wrap

Per serving: 486 calories, 14 g fat, 58.3 g carbohydrates, 8 g fiber, 36.7 g protein

 Original recipe created by: Fatima Washington