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Chicken and Couscous Roll-Ups

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Chicken and Couscous Roll-Ups
  • Prep Time 15 min
  • Total Time 15 min
  • Servings 6
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Looking for on-the-go dinner? Check out these chicken and couscous sandwiches ready in 15 minutes.

Ingredients

1
box (5.7 oz) roasted garlic and olive oil-flavored couscous
1 1/4
cups water
1
tablespoon olive or canola oil
1
can (10 oz) chunk chicken in water, drained
6
flour tortillas (8 inch)
6
tablespoons reduced-fat sour cream
1/2
cup chopped tomato (1 small)
1/4
cup chopped fresh cilantro

Directions

  • 1 Cook couscous as directed on box using water and oil.
  • 2 Stir in chicken. Spoon about 1/2 cup couscous mixture onto each tortilla. Top each with sour cream, tomato and cilantro. Roll up. Wrap each roll-up securely with foil or plastic wrap; take with you for an on-the-go dinner.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Roll-Up
Calories
330
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
1g
6%
,
Trans Fat
0g
)
Cholesterol
25mg
8%
Sodium
630mg
26%
Potassium
170mg
5%
Total Carbohydrate
57g
19%
(
Dietary Fiber
5g
18%
,
Sugars
3g
)
Protein
17g
Daily Value*:
Vitamin A
6%
6%
Vitamin C
6%
6%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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