BUFFALO CHICKEN WRAP

Buffalo Chicken Wrap

Moms and Dads like wraps because they’re neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!
Servings: 4 servingsTotal Time: 35 minutesEase of Preparation: EasyHealth: Healthy Weight, Diabetes Appropriate, Heart Healthy, Low Sat Fat, Low CalorieIngredients:Buffalo Chicken Wrap2 tablespoons hot pepper sauce , such as Frank’s RedHot 3 tablespoons white vinegar , divided 1/4 teaspoon cayenne pepper 2 teaspoons extra-virgin olive oil 1 pound chicken tenders 2 tablespoons reduced-fat mayonnaise 2 tablespoons nonfat plain yogurt Freshly ground pepper to taste 1/4 cup crumbled blue cheese 4 8-inch whole-wheat tortillas 1 cup shredded romaine lettuce 1 cup sliced celery 1 large tomato , diced Steps:
1: Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
2: Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
3: Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
4: To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.Nutrition: (Per serving)Calories - 275Carbohydrates - 29Fat - 8Saturated Fat - 2Monounsaturated Fat - 2Protein - 24Cholesterol - 55Dietary Fiber - 3Potassium - 266Sodium - 756Nutrition Bonus - Vitamin A (35 daily value), Selenium (28 dv), Vitamin C (20 dv).

Sizzled Citrus Shrimp EatingWell Test Kitchen & Joyce Hendley

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as a tapa (appetizer).
Servings: 4 servings, about 3/4 cup eachTotal Time: 40 minutesEase of Preparation: EasyHealth: Low Sodium, Healthy Weight, Diabetes Appropriate, Heart Healthy, Low Sat Fat, Low Carb, Low CalorieIngredients:Marinade & shrimp3 tablespoons lemon juice 3 tablespoons dry white wine 2 teaspoons extra-virgin olive oil 3 cloves garlic , minced 1 pound medium shrimp (30-40 per pound), peeled and deveined Sauce1 teaspoon extra-virgin olive oil 1 bay leaf 1/4 teaspoon crushed red pepper 1/4 teaspoon salt , or to taste 2 tablespoons chopped fresh parsley Steps:
1: Combine lemon juice, wine, 2 teaspoons oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.
2: Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.Nutrition: (Per serving)Calories - 171Carbohydrates - 4Fat - 6Saturated Fat - 1Monounsaturated Fat - 3Protein - 23Cholesterol - 172Dietary Fiber - 1Potassium - 271Sodium - 315Nutrition Bonus - Vitamin A (15 daily value), Vitamin C (15 dv).

Curried Corn & Crab Cakes Kathy Farrell-Kingsley

Many cooks think crab cakes require a lot of effort, but they're actually not difficult. And with this corn-studded version, accented with fresh lime, mint and cilantro, the time you do spend will be rewarded with raves. Browning the cakes in a skillet and then finishing them in the oven produces a crisp crust and ensures even cooking.
Servings: 4 servings, 2 crab cakes eachTotal Time: 45 minutesEase of Preparation: EasyHealth: High Potassium, Diabetes Appropriate, Heart Healthy, Healthy Weight, Low Sat Fat, Low CalorieIngredients:Curried Corn & Crab Cakes5 teaspoons canola oil , divided 1 cup fresh corn kernels (from 2 ears) or frozen 1/4 cup finely chopped onion 1/2 teaspoon curry powder 1 clove garlic , minced 1 pound lump crabmeat , shells removed (see Note) 1/3 cup reduced-fat mayonnaise 2 large egg whites 2 tablespoons lime juice 3 tablespoons chopped fresh cilantro 2 tablespoons chopped fresh mint 1/4 teaspoon salt 1 cup fine dry unseasoned breadcrumbs , divided Lime wedges Steps:
1: Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2: Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, curry powder and garlic; cook, stirring often, until vegetables are soft, about 5 minutes. Transfer mixture to a large bowl and let cool completely. Stir in crabmeat.
3: Whisk mayonnaise, egg whites, lime juice, cilantro, mint and salt in a small bowl. Fold into the crab mixture. Stir in 1/2 cup breadcrumbs. Using about 1/3 cup per patty, form the mixture into eight 3/4-inch-thick patties. Dredge the patties in the remaining breadcrumbs.
4: Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 crab cakes and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn cakes over onto the prepared baking sheet. Add the remaining 2 teaspoons oil to the skillet and repeat with the remaining 4 crab cakes.
5: Bake the crab cakes until golden on the second side and heated through, 15 to 20 minutes. Serve with lime wedges.Nutrition: (Per serving)Calories - 343Carbohydrates - 29Fat - 14Saturated Fat - 2Monounsaturated Fat - 5Protein - 26Cholesterol - 72Dietary Fiber - 3Potassium - 631Sodium - 784Nutrition Bonus - Zinc (33 daily value), Vitamin C (22 dv), Magnesium (20 dv), Potassium (18 dv).
Note: Crabmeat can be purchased in three forms: canned, frozen or pasteurized. The pasteurized usually has the best flavor (it is heated to a lower temperature than canned); look for it in the fresh seafood section of the market. Once opened, the crabmeat should be used within 4 days.