Asian Mango Chicken Wraps Preparation Time: 30 minutes Sweet and juicy ripe mangos are the perfect balance for the savory ingredients in this Asian wrap. Dinner’s ready in 30 minutes, or make ahead for a tasty portable lunch. Ingredients 2 ripe mangos, peeled, pitted, and diced 1½ cups chopped roasted chicken breast 2 green onions, sliced 2 tbsp fresh basil, chopped ½ red bell pepper, chopped 1½ cups shredded Savoy or Napa cabbage 2 medium carrots, grated ½ cup fat-free cream cheese 3 tbsp natural creamy peanut butter, unsalted 2 tsp low-sodium soy sauce 4 whole wheat tortillas, 8” Cut mangos, vegetables, and chicken. Place in a mixing bowl and toss until well mixed. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce. To assemble: lay out tortillas on a flat surface. On each tortilla, spread ¼ of cream cheese mixture and top with mango, vegetable, and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks. To serve, cut each wrap in half. If not serving immediately, refrigerate; holds well overnight. Serves 4. Tips on choosing mangos · Squeeze the mango gently. A ripe mango will give slightly. · Ripe mangos will sometimes have a fruity aroma at their stem ends. · Don't focus on color. It is not the best indicator of ripeness. The red color that appears on some varieties is not an indicator of ripeness. Always judge by feel. Tips on ripening and storing mangos · Keep unripe mangos at room temperature. Mangos shouldn’t be refrigerated before they are ripe. · Mangos will continue to ripen at room temperature, becoming sweeter and softer over several days. · To speed up ripening, place mangos in a paper bag at room temperature. Once ripe, mangos should be moved to the refrigerator, which will slow down the ripening process. · Whole, ripe mangos may be stored for up to five days in the refrigerator. Recipe Nutrition Information per Serving Meal Nutrition Information per Serving Calories 440 Total Fat 12g Saturated Fat 2.5g % of Calories from Fat 25% % Calories from Sat Fat 5% Protein 29g Carbohydrates 57g Cholesterol 50mg Dietary Fiber 9g Sodium 570mg (Serve with an 8 oz glass of non-fat milk.) An excellent source of fiber, protein, vitamin A, vitamin C, riboflavin, vitamin B6, folate, and calcium, and a good source of vitamin E, niacin, pantothenic acid, potassium, iron, phosphorus, magnesium, and copper. · Mangos may be peeled, cubed, and placed in an airtight container in the refrigerator for several days or in the freezer for up to six months. For cutting videos and great-tasting recipes with mangos, visit www.mango.org. Recipe cost $8.35 for four, $2.09 per serving. Meal cost $9.22 for four, $2.31 per serving. *Retail prices, Boulder, Colorado and online, Winter 2012. MyPlate Food Group Amounts Calories 530 Total Fat 12g Saturated Fat 2.5g % of Calories from Fat 21% % Calories from Sat Fat 4% Protein 37g Carbohydrates 69g Cholesterol 55mg Dietary Fiber 9g Sodium 680mg An excellent source of fiber, protein, vitamin A, vitamin C, vitamin D, niacin, riboflavin, vitamin B6, folate, vitamin B12, potassium, calcium, phosphorus, and iodine, and a good source of vitamin E, thiamin, pantothenic acid, iron, magnesium, zinc, and copper. MyPlate Food Group Amounts Fruits 1 cup Protein 2½ oz Fruits 1 cup Protein 2½ oz Vegetables ¾ cup Dairy 0 Vegetables ¾ cup Dairy 1 cup Grains 1½ oz Grains 1½ oz Healthy Resources MyPlate Core Messages www.FruitsAndVeggiesMoreMatters.org Foods to Increase Foods to Reduce www.mango.org · Make half your plate fruits and vegetables. · Make at least half your grains whole grains. · Switch to fat-free or low-fat (1%) milk. · Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. · Drink water instead of sugary drinks. www.FoodChamps.org www.ChooseMyPlate.gov Balancing Calories · Enjoy your food, but eat less. · Avoid oversized portions. USDA does not support any products, services, or organizations. ©2012 Produce for Better Health Foundation