prep time: 10 MINS
cook time: 10 MINS
total time: 20 MINS
calories: 263KCAL
yield: 4 WRAPS
Ingredients
- 2 teaspoons dry mustard powder, (I use Colman’s, found by the spices)
- 1 teaspoon packed brown sugar
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic salt
- 1 lb raw boneless, skinless chicken breasts, cut into small bite-sized pieces
- 1 tablespoon olive oil
- 4 teaspoons yellow mustard, (can also be measured as 1 tablespoon + 1 teaspoon)
- 1 tablespoon honey
- 1 tablespoon plain nonfat Greek yogurt
- 1 tablespoon light mayonnaise
- 4 light/low carb tortillas or wraps, (I used La Banderita Carb Counter Whole Wheat wraps)
- 4-8 leaves green leaf lettuce
- 1 medium tomato, thinly sliced
Instructions
- In a small dish, stir together the dry mustard powder, brown sugar, salt, pepper, and garlic salt. Place the cut up chicken pieces into a gallon zip-seal plastic bag or a mixing bowl. Add the spice mix to the chicken pieces. Seal the bag and shake/massage the contents OR stir the contents of the bowl until the chicken pieces are coated with the spices.
- Add the oil to a large saute pan/walled skillet and bring over med-high heat. Once the oil is hot, add the chicken pieces (you don’t want to overcrowd the pan) and stir to break them up and coat them in the oil. Cook the chicken for 5-8 minutes, stirring every couple minutes (you don’t want to stir super frequently because the chicken needs time to brown on each side). Once the chicken is cooked through and browned on the outside, remove from heat.
- In a small bowl, stir together the mustard, honey, Greek yogurt, and mayonnaise until well combined.
- To build each wrap, lay a tortilla on a clean dry surface and top with 1-2 lettuce leaves and then 1-2 tomato slices, stacked in a line down the center of the wrap. On top of the tomatoes, drizzle 1 tablespoon of the honey mustard sauce from step three. Spread 3.25 ounces of the chicken (1/4 of the batch) on top of the honey mustard, still keeping all of your ingredients stacked in a row down the center of the tortilla. Fold the tortilla edges in at either end of the row and then roll the tortilla over the ingredients to wrap them inside. Repeat with remaining ingredients to form 4 wraps. I like to cut each wrap into two halves before serving.
Notes
W-W Points per wrap: 4
Nutrition Information per wrap:
263 calories, 24 g carbs, 7 g sugars, 10 g fat, 1 g saturated fat, 31 g protein, 12 g fiber, 552 mg sodium
