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Think hearty sandwich - but on the trimmer side. Lighter-than-air chicken meatballs and oven roasted veggies keep this easy lunch very fresh.
Prep Time: 35 min
Cook Time: 20 min

Ingredients

1 1/2 lb ground chicken
4 sun-dried tomatoes in oil, drained and finely-chopped
1 green onion, thinly sliced
1 tsp Italian seasoning
cooking spray
1 red or yellow pepper, cut into strips
1 Spanish onion, medium, cut into rings
olive oil
salt, to taste
pepper, to taste
4 - 6 whole wheat tortilla, large
1 tomato sauce, small jar, warmed

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Mix ground chicken with sun-dried tomatoes, green onion and Italian seasoning. Form into meatballs (slightly smaller than a golf ball). Spread out on a baking sheet sprayed with cooking spray.

  2. Toss red or yellow pepper strips and onion with a splash of olive oil and pinches of salt and pepper. Spread out on another baking sheet and spray lightly with cooking oil. Arrange oven racks in top and bottom third of oven.

  3. Bake in preheated 400°F (200°C) oven, placing chicken meatballs on bottom oven rack and pepper strips and onion rings on top rack.

  4. Bake until meatballs are firm when pressed and the juices are clear when pierced with a knife tip or meat thermometer registers 165°F (74°C). Veggies should be tender; about 20 minutes.

  5. Warm tortillas in oven, then place a few meatballs in centre of each. Warm tomato sauce in a pot on stove.

  6. Top tortillas with pepper strips and onion rings and drizzle with warmed tomato sauce. Roll up and cut filled wrap in half, wrapping them in parchment paper or foil squares, twisting one end closed and leaving the other end open, deli style (for less spills and neater eating).

Nutrition Info

Per 310 g serving Amount
Calories560
Protein33 g
Fat21 g
Saturated Fat2 g
Carbohydrate62 g
Fibre10 g
Sugar7 g
Cholesterol85 mg
Sodium770 mg
Per 310 g serving % Daily Value
Potassium10
Calcium15
Iron30
Vitamin C80
Vitamin B67
Folate2
Zinc2