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Citrus Chicken Stir Fry Wraps

4 servings

Appetizers & Snacks

Portable Power: Rice Wrap for Athletes on the Go.

Busy training schedules need not lose out to healthy meals with this portable rice wrap. Packed with the essentials – energy enhancing carbohydrates, fibre and protein – athletes can rest assure they are receiving the necessary nutrients for optimal performance.

Long Grain, Brown Rice

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  • 2 cups (500 mL) trimmed, cut into small pieces, broccoli (may use frozen)

  • 1 lb (500 g) boneless, skinless chicken breast, cut into strips

  • 1 tbsp (15 mL) cornstarch

  • 1 tbsp (15 mL) canola oil

  • 6 green onions, cut into 1-inch (2.5 cm) pieces

  • 2 cloves garlic, minced

  • 1/4 cup (50 mL) hoisin sauce

  • 1/4 cup (50 mL) water

  • 1 orange, peeled and cut into segments

  • 1 cup (250 mL) cooked, U.S. long grain brown rice

  • 4 10-inch (25 cm) flax seed whole grain wraps

  • 8 sprigs, fresh cilantro


Step 1

  • In a small glass bowl, microwave broccoli until tender crisp, about 3 minutes. (If using frozen, thaw by placing broccoli in a colander and running it under hot tap water for about 30 seconds).

  • Drain.

Step 2

  • In a small bowl, toss chicken with cornstarch until coated.

  • In a large skillet, heat oil over medium-high heat.

  • Brown chicken on all sides, about 3 minutes. T

  • ransfer to a plate.

  • In the same skillet, add green onion, garlic, hoisin, water, oranges and broccoli.

  • Cook until onions soften and sauce thickens slightly, about 2 minutes.

  • Add chicken back to skillet and remove from heat.

Step 3

  • To assemble: divide rice over the middle third of each wrap.

  • Arrange chicken mixture over top and place cilantro over each.

  • Fold in sides and roll to enclose the filling.

  • Can be served warm, room temperature or cold.

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