SONIC: GRILLED CHICKEN WRAP

SAVE: 205 CALORIES, 19 G FAT, 4 G SAT. FAT

We all know that grilled chicken is much better for us than fried chicken . . . right? Most of the time, this rule of thumb is definitely true. So imagine my surprise when I learned that the Sonic Grilled Chicken Wrap has only 35 calories and 2 grams of fat less than their Chicken Strip Wrap, which features breaded and fried chicken strips. According to their Web site, the Grilled Chicken and the Chicken Strip Wraps both include a flour tortilla, lettuce, tomato, and “Lite Ranch Dressing,” yet there is little difference in their nutritional value. And even though they use “Lite Ranch” as standard, both wraps still have about 27 to 29 grams of fat per wrap before any add-ons such as crispy bacon, cheese, etc. Because I wanted to provide the widest possible variety of dishes in this chapter, that bit of information sealed my decision to create a lighter version of this delicious wrap.

1 boneless, skinless chicken breast half (about 3 ounces)

1 teaspoon unbleached or all-purpose flour

¼ teaspoon salt

1⁄8 teaspoon paprika

Pinch of onion powder

Olive oil spray

1 burrito-size (10") low-fat flour tortilla

2 tablespoons Sonic Ranch Sauce

½ cup chopped iceberg lettuce

2 slices tomato (1⁄8" thick)

PLACE the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to an even 1⁄3" thickness. Set aside.

In a small resealable plastic bag, combine the flour, salt, paprika, and onion powder. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the grill to high heat. Lightly mist the chicken with oil spray. Place it on the grill rack. Grill for 3 to 5 minutes per side, or until both sides are seared with grill marks and the chicken is no longer pink inside. If the chicken is browning too fast, reduce the heat to medium on a gas grill or move away from direct heat on a charcoal grill. Allow the chicken to rest about 5 minutes on a clean cutting board and then cut it into 4 crosswise strips. Set aside.

Meanwhile, preheat a large nonstick skillet over medium heat. Place the tortilla in the skillet. Heat for 1 to 2 minutes per side, or until warm.

Place the tortilla on a plate. Spread the sauce, leaving about 1" bare on both ends, in an even strip (about 3" wide) running across the center. Top the sauce evenly with the lettuce, tomato, and chicken. Fold both bare ends over the filling ingredients. Roll the tortilla tightly, finishing it seam-side down on the plate.

MAKES 1 SERVING

334 calories, 25 g protein, 40 g carbohydrates, 8 g fat, 1 g sat. fat, 4 g fiber

Original Sonic Grilled Chicken Wrap: 539 calories, 29 g protein, 40 g carbohydrates, 27 g fat, 5 g sat. fat, 2 g fiber

BEFORE YOU START To get the fullest flavor, grill the chicken on a charcoal grill, gas grill, or stove-top grill pan. I don’t recommend a contact grill, however. Contact grills steam more than grill, so the chicken won’t develop the wonderful flavor that searing gives it.