Chicken a la King Wrap

Ingredients:
olive oil cooking spray
1/2 lb boneless, skinless chix breasts, cubed
1/4 cup white onion, diced
1 cup fresh carrots, diced
1/2 cup frozen peas, thawed
2 TBsp whole-wheat flour
1/2 cup low-sodium chix stock
3/4 cup skim milk
Sea salt and fresh ground black pepper, to taste
4 whole wheat tortillas ( 8 in diameter)
1-2 TBsp fresh flat-leaf parsley, chopped (for garnish)

Instructions:
1. Heat a large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high heat, mist pan with cooking spray and saute chicken for about 5 mins or until cooked through and no longer pink. Remove chicken from pan.
2. Mist same pan again with cooking spray. Add onion, mushrooms, and carrots and saute until cooked through, about 5 mins. Add peas and saute until cooked, about 3 mins.
3. Add chicken back to pan and stir in flour. Add stock and milk, 1/4 cup at a time. Stir constantly until sauce is thickened, about 4 mins. Season with salt and pepper.
4. To serve, pour 1/2 to 3/4 cup chicken-vegetable mixture into each tortilla. Sprinkle with parsley. Roll up tortilla.

Calories: 270 Total Fat: 5g, Sat Fat: 0.5g
Clean Eating mag March/April 2010