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Celebrate Mardi Gras and Lent With These Recipes!

This week kicks off Mardi Gras and Ash Wednesday, the start of the Christian Lenten season. Mardi Gras is a Christian holiday dating back thousands of years to pagan times. Around the world, Mardi Gras is also known as Carnival and is largely celebrated by Roman Catholic populations on the day before Lent begins. But let’s break it down…

Fat Tuesday

Today many celebrate Mardi Gras, which is French for “Fat Tuesday”. “Traditionally, in the days leading up to Lent, merrymakers would binge on all the rich, fatty foods—meat, eggs, milk, lard, cheese—that remained in their homes, in anticipation of several weeks of eating only fish and different types of fasting.”
Source: https://www.history.com/topics/holidays/mardi-gras

Ash Wednesday

Ash Wednesday kicks off the Lenten season which consists of the 40 days between Ash Wednesday and Easter Sunday. Did you know the ashes used in the Christian celebration are palm leaves burned up from the previous year’s Palm Sunday celebration? For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

Meatless Days

Wednesday started the Lenten season and so we’re talking fish and meatless meals! Many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Fish Fry Alternative

Keep your fitness goals in check by skipping the fried fish and opting for the terms grilled, baked, poached, steamed or broiled when searching for recipes or eating out.

Want to try something new? Try grilling your fish on different types of planks for a new flavor! https://www.allrecipes.com/article/plank-grilling/

Meatless Chili

Meatless doesn’t have to mean you are confined to fish, if you don’t want to. Quinoa, lentils and sweet potatoes offer great meat alternatives without sacrificing taste. It’s still cold outside, so warm up with a Quinoa Chili recipe that combines your basics of various beans plus corn and quinoa for a nutrient packed dish.

Tacos!

Roasted Cauliflower and Lentil Tacos with Cream Chipotle Sauce combines roasted cauliflower with familiar taco seasonings and lentils for a nutrient and protein packed dish! Want to skip the tortilla? Serve warm over lettuce greens!
https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Different Fish

Try a simple Tuna Burger! Combine a can of drained tuna, 2 T chopped onions, 2 egg whites, ½ C panko and ½ t pepper. Form 2 patties and pan fry for about 4 minutes per side. Eat as is or serve on sprouted grain bun. Looking for something even lighter? Have you tried Smart Baking Company Smart Buns? Smart buns are gluten-free, 63 calories, high in fiber and have 10 grams of protein! Check them out here!

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

A Dish To Pass: Healthy Version!

Ready to shop the farmer’s market? Read on and you’ll have dishes for the rest of the summer to bring to your cookouts and parties! Heading to a party, with a dish to pass, it’s a good idea to bring a healthy option that you know is “safe” for you to load your plate up with at a meal time that is often loaded with heavy/creamy salads and desserts. Come prepared!

Mango Avocado Salad

2 mangos + 2 avocados + juice of 1 lime + 1 seeded hot pepper + 1 bunch of chopped cilantro + garlic and salt to taste. Serve along with chicken and a few tortilla chips! Checkout this original Ellipse recipe here!
You’ll be the star of the party.

Skinny Broccoli Slaw

Combine broccoli florets, shredded red cabbage and carrots, sweet onions, and raisins and then top it with a dressing of plain Greek yogurt + apple cider vinegar + lemon juice and just a little sugar to offset the bitterness of your cruciferous vegetables. Get the recipe here!

Plan ahead as you’ll want this to sit and “marinate” for a couple hours for the best result. TIP: Make it even easier by purchasing a bag of “Broccoli Slaw” mix with the broccoli, cabbage and carrots all cut up for you!

Chunky Southwest Quinoa Salad

Quinoa, black beans, cherry tomatoes, red onions, and avocados. Toss with a light dressing of lime, cilantro, apple cider vinegar, olive oil, honey and spices. SO YUM! Full recipe here!
TIP: Throw a whole bag of dry black beans in the instant pot and fill water about 3x the height of the beans, set timer to 26 minutes. Perfect to flash freeze and keep in a freezer bag for salads like this one!
TIP2:
You can freeze quinoa too!

Slow-Cooker Balsamic Chicken

In a large slow cooker, add brussels sprouts and potatoes in an even layer and place chicken on top. In a small bowl whisk together balsamic vinegar, chicken broth, brown sugar, mustard, dried thyme, rosemary, oregano, and crushed red pepper flakes. Season generously with salt and pepper. Pour marinade over chicken and vegetables. Scatter all over with garlic. Cover and cook on high until chicken is fall-apart tender(4 to 5 hours). Garnish with parsley and serve with the juices. Recipe here!

Cucumber Feta Greek Yogurt Dip

Greek yogurt, English cucumber, crumbled feta, garlic, fresh dill, scallions, lemon juice. Mix everything together and put it in the fridge to cool and then you’re all set to bring it your next party or for your next snack or lunch! Recipe here!
TIP: Cut up some veggies or try it with crackers for dipping!

Healthy Spinach Dip

That’s right – a healthy version of the beloved spinach dip that you will love! This recipe includes cottage cheese, spinach, water chestnuts, plain Greek yogurt, dry vegetable soup mix, onion, and lemon juice! Serve it with an array kohlrabi, carrots, celery and other cut vegetables, melba rounds, and/or with bread chunks. Recipe here!

Excellent Recipes Celebrating Mardi Gras and Lent!

It is NEVER the wrong time of year to try some new things in the kitchen! Boredom is absolutely one of the number one reasons people fail to stick with healthy habits, so mix things up with some new recipes and take in the spirit of the season!

Mardi Gras

Fat Tuesday is well known as a holiday for binging on heavy foods in preparation for the fast of Lent, but we have some delicious recipes for you to try out that will delight your taste buds AND protect you from regret!

Gumbo

This fantastic Gumbo Recipe combines Shrimp and Chicken with a bunch of veggies and BIG flavor to create a dish you won’t forget!

Jambalaya

What’s the difference between Jambalaya and Gumbo you might ask? While Gumbo is more of a stew, Jambalaya is more of a rice-based dish essentially.

This Jambalaya Recipe may just become a year-round staple as it is light and filling at the same time, packs big cajun flavor and that Andouille Sausage is just the icing on the cake so-to-speak!

Ash Wednesday

Ash Wednesday is the first day of Lent, the 40 days before Easter Sunday. For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

There are many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Whatever the reason, we’ve got a Whole-30 Approved, Veggie Power Bowl for you! And best of all, it’s simple:

Roast a pan of vegetables, make a simple sauce (whisk lemon juice, tahini, garlic, cumin, small amount of water and salt), and serve with hard boiled eggs or beans like garbanzo or black beans. Check the recipe here!

Lenten Fridays

Lent has begun for many, and some have a tradition of fish on Friday’s! Another great many of us just need an excuse to incorporate more fish in our diet.

Fish is a great part of a balanced diet with high protein and low fat. Even fatty-fish (like salmon) have huge amounts of beneficial omega-3 fat that helps offset our often high omega-6’s that can come with overconsumption with red-meat. Never tried fish tacos? You’re missing out!

Check out these Mahi-Mahi Blackened Fish Tacos! Going low carb? Skip the tortilla and make it into a bowl with extra cabbage!

While EVERY day may not be a holiday, that doesn’t mean you can’t be grateful for every new day and new beginning!

According to UCLA’s Mindfulness Awareness Research, finding happiness and gratefulness in each day literally changes our brain and makes us healthier and happier!

Let’s be grateful for the impending return of Spring, and don’t forget Sunday, March 10th begins Daylight Savings Time! Set your clocks ahead when you go to bed!

It’s time to leap ahead into spring cleaning our mindset, simplifying our lives and homes, and start planning your spring garden!

Simple Tips That Will Change Dieting Forever

Not Sure Where To Begin?

We have all been there. It is time to make a change. You feel like you need to make a major shift in the way you eat. A friend had great success with this or that extreme diet, while someone else you know had terrible results.

There is so much information, and honestly so much BAD information out there with regards to dieting and proper nutrition that sometimes it can be overwhelming. Making drastic changes, cutting, slashing, restricting, etc can lead to a very short-lived diet change for most of us. Try taking it one step at a time and incorporating these basic ideas!

1. Eat Intuitively!

Intuitive Eating is associated with lower body fat and better relationships with food. Eat intuitively by rating your hunger on a scale from 1 (weakness/dizziness has set in) to 10 (you may have to roll me out the door/filled to the point of feeling sick).

Really listening to your body before eating, to determine if you are truly hungry, and while eating slowing down to let your body detect fullness levels, will keep you on the right track with intuitive eating. Try it at your next meal!

2. Think Abundance Instead of Restriction!

Start by adding an additional serving of vegetables to your day. Once that becomes habit, add two servings. When eating intuitively, the vegetables will start to take the place of more calorie dense food choices like starches or junk food!

3. Check Your Portions!

Our friends at Precision Nutrition suggests a palm of protein, a cupped hand of carbohydrates, a fist of vegetables, and a thumb of fat for most. If you are still hungry, add another fist of vegetables. Click the image for a great article on portion control!

Still hungry after intuitively eating? Add a small amount of protein. It will take a number of weeks (maybe even months) to work through and find the amounts and timing that works best for you body, lifestyle, and schedule. There is no one-size fits all in nutrition, but start from a baseline and build from there.

4. Don’t Give Up All Your Favorites!

The IDEA Fitness Journal suggests “Flipping” your ingredients. Instead of that traditional burrito, ask for a burrito bowl which puts all the ingredients of a burrito into a bowl instead of a wrap.

Instead of eating ice cream with fruit on top, try a spoonful of ice cream on top of a bowl of fruit!

Instead of a steak dinner with a side of potato and vegetable, try a salad with sliced steak and cubed potatoes on the side.

(Source: Padgett, Cassandra MS . “Nutrition Hacks Based on Hard Science” IDEA Fitness Journal, January 2019: 46-49. Print)

5. Beware of False “Health Food”!

Be cautious of “Food Halos” – foods high in sugar or artificial ingredients that are packaged to appear healthy and may even be lurking in the “health food” section of the grocery store!

Tuna and chicken salads for instance are often laden with heavy amounts of mayo. Making your own? Try swapping out the mayo for plain Greek yogurt.

Think instant oatmeal is a healthy go-to breakfast? Be watchful of high sugar levels! Consider using one pack and adding plain rolled oats, walnuts, and berries to balance out the load…even better, start with plain oats and build your own oatmeal so you are aware of what is going into it!

6. Build Healthy Habits!

The most important thing to remember is that building healthy habits and determining the right path for YOUR body will take time. Determine your priority in nutrition. Where can you make an easy change that will have significant results for your health and wellness?

Is it more water every day? Maybe you drink several sodas per day and just swapping them out with water will yield you incredible benefits!

Need to eat more vegetables? To trim out the excess snacking or late-night eating? Work on ONE habit first and do not move on until it’s mastered. For many, this will take at least a week or two. In some cases, much longer.

It may take more time than you’d like – scratch that, it WILL take longer than you’d like – but in the long run when it’s just part of what you do and you are well on your way to your goal, it will seem like a blink in time.

Take it one step at a time…

Stir Fry: Quick and Easy Healthy Cooking!

Stir Fry is a Chinese technique of cooking in a small amount of oil, over high heat, in a bowl-shaped pan (wok) while being stirred. Stir fry can be a great component of healthy eating since it usually contains lots of veggies and lean protein. The stir fry technique allows veggies to retain their color, crunch, and most importantly nutrients!

Step 1: Choose Your Protein, Seasonings and Veggies

This is the foundation of all stir fry, and a fantastic base for healthy eating! Below you’ll see we’ve got beef, chicken, and even veggie stir fry with chickpeas and snow peas for a protein boost!

Step 2: Prep Your Ingredients

Any given recipe uses about a pound of protein, 1 tablespoon of aromatics, and 4 cups of vegetables. Stir fry comes together quickly, so you need all of your ingredients chopped and ready to go before you begin cooking.
TIP: Consider buying pre-chopped onions, matchstick carrots, etc if you are strapped for time!

Step 3: Make Your Sauce

Sauce…maybe the biggest factor between eating and dining! A basic stir fry sauce would include garlic, soy sauce, rice vinegar, brown sugar/honey, stock/water, and cornstarch. Get creative! Just make your own whenever possible because pre-packaged sauce often comes with unsavory ingredients.
TIP: Cook up a huge batch of brown rice when you have extra time and freeze it in storage bags. If you whip together a last minute stir-fry, pull out of the freezer, cut open the bag and microwave covered for about 5 minutes.

Step 4: Time to Stir Fry

Cook your protein for a few minutes alone until browned and set aside (does not have to be cooked through). Add oil, aromatics, then veggies until cooked, but crunchy. Recombine, add sauce and simmer a few minutes. Voila!
TIP: Aromatics are ingredients like garlic, green onions, shallots, ginger that are heated in some sort of fat/oil to release the flavor, cook these by themselves in the oil for 30 seconds to a minute, being careful not to burn them before adding the veggies.

Step 5: Serve and Enjoy!

Add a little culinary flare to your dish with garnishes such as cilantro, green onions, or sesame seeds for flavor and presentation. Enjoy a speedy, flavor packed meal!

Why a Wok??

The shape of the pan and constantly stirring helps make sure things aren’t over-cooked so veggies can retain their crunch and the aromatics don’t burn! When it’s time to add the sauce, push the contents to the side of the pan so they stop cooking on the most intense heat, and pour your sauce in the middle until thickens/boils before mixing it all together!

Recipes for Starters!

Hot Summer, Cold Salads!

Now don’t get us wrong, the grill has a special place in the Summertime rotation, but sometimes you are just too hot to stand over an open flame and what you really need is to cool down!

This week we have a bunch of excellent, COLD salad recipes for you so you can give a major boost to your nutrition this summer, cool down your body, and delight your taste buds!

Vegetable Bean Salad

Try this large batch veggie-loaded cold salad with a sweet, and optionally spicy kick!

Check it out: Cucumbers, cherry tomatoes, sweet peppers, corn, avocado, cilantro and beans get topped with a dressing of apple cider vinegar, olive oil, raw honey, hot sauce/chilies (to taste), garlic, and salt/pepper. This was a huge family hit! (The proof is in the picture…) It goes great with almost any main protein meal since you now have your vegetable, carb, and fat taken care of!

TIP: Try using unfiltered apple cider vinegar. It is known to have many medicinal properties, including easing GI distress.

Get the full recipe here!

Zoodle Salad

Zucchini + tomatoes + basil + mozzarella balls topped with balsamic vinegar. So simple! Sooo good…Get the recipe here!

TIP: Balsamic vinegar is traditionally made in Italy from unfiltered, unfermented pressed grapes (not fermented alcohol like other vinegars) and aged like wine. The older the vinegar, the sweeter and more syrupy – not to mention more expensive. Beware: a lot of cheap balsamic vinegar is just an imitation, made by adding color to white wine. Look at the label for words like “grape must”, “aged grape must”, “Mosto d’Uva” or “DOC.”

Cold Shrimp Salad

Shrimp is a good source of protein and a nice change of pace. This recipe can be made even quicker with precooked shrimp, then simply toss with a healthy dressing and served over lettuce leaves or as a salad topper/dressing.

Shrimp with celery, red onion, and dill + dressing. We love simple – had you noticed?

The dressing is made with mayo (could also part plain Greek yogurt part Mayo), lemon, and dijon.

TIP: This recipe was tested using 1/4 c Greek yogurt + 1/4 c Mayo, however 1/8 c mayo would likely have been enough.

Click here for the recipe!

Greek Salad

Who doesn’t love the classic taste of cucumbers, tomatoes, olives, and feta? Today’s Greek Salad has a dressing that can be used for any lettuce salad: red wine vinegar, olive oil, lemon, oregano, and salt/pepper.

TIP: Red wine vinegar, as the name suggests, is made from red wine that is allowed to ferment. It’s one of the more popular vinegars with its sharp taste, making it great for vinaigrettes, salad dressings, and marinades.

Unfamiliar with this classic recipe? Check it out here!

Quinoa Salad

A terrific way to use your garden surplus, create a satisfyingly filling dish, plus get a protein boost from the quinoa!

Quinoa + cucumbers + tomatoes + onion, avocado, feta, and parsley. This cold salad offers a light creamy feel yet light for summer. Serves well with chicken on the side or incorporated right in! Rave reviews from the kids and adults alike!

Get the recipe!

Bonus Tuna Salad

This is one refreshing take on the timeless classic. Red onions, dill pickles and hot sauce pack a serious punch of flavor that make this recipe particularly enjoyable. Try wrapping it up in some romaine lettuce!

Full recipe here!

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Ellipse Fitness Slow Cooker Honey Garlic Chicken

Ingredients
 2 lbs. boneless, skinless chicken breast, cut into chunks
 3 garlic cloves, minced
 3/4 tsp. dried basil
 1/3 cup reduced sodium soy sauce
 1/3 cup reduced sugar ketchup
 1/4 cup raw honey
 Pinch red pepper flakes
Directions
1. Whisk together the garlic, basil, soy sauce, ketchup, and honey.
2. Add the chicken to the crockpot.
3. Pour the sauce over and mix everything together.
4. Cook on low for 4 hours. If at any point the chicken seems to be drying out, add a little chicken broth.
5. For crispy outside, spread onto a baking sheet and broil for 3-5 minutes.
Servings: 8 servings Serving Size: about 2/3 cup Nutritional Info: 177 calories, 3g of fat, 16.6g of carbohydrates, .2g of fiber, 24.6g of protein

Spicy Chicken Wrap from Ellipse

Spicy Chicken Wraps

Ingredients:

  • 1/4 cup fat free greek yogurt
  • 2 Tbsp. chili garlic sauce
  • 4 multigrain wraps
  • 2 cups chopped roasted chicken breast
  • 1 cup thinly sliced romaine lettuce
  • 1 cup matchstick-cut carrots
  • 1 cup sliced green onions (about 7)

Preparation:

1. Combine yogurt and chili garlic sauce in a small bowl.

2. Spread mixture evenly over half of each wrap.

3. Top yogurt mixture evenly with chicken and remaining ingredients.

4. Roll up and secure ends with wooden picks, if desired.  Yield 4 servings (1 wrap)

Nutritional  Information:  Each serving: 289 calories, 10.1g. fat (1.5g saturated), 32g protein, 24g carbs, 10g fiber, 887mg sodium, 65mg cholesterol, 3mg Iron, 63mg Calcium