Recipe: Chicken and Rice Wraps

Here's a healthy wrap recipe that's simple to make and tastes great served either hot or cold. Makes one dinner for two . . . or two lunches for one!

• 1 boneless, skinless chicken breast, cubed
• 1 clove garlic, minced
• 1/4 medium onion, chopped
• 1 cup romaine lettuce (torn into bite-size pieces)
• 1/2 cup cooked brown rice
• 2 low-fat whole wheat flour tortillas (6 to 8 inches in diameter)
• 1-1/2 Tbsp. fat-free salad dressing
• Nonstick cooking spray

Spray a medium-sized pan with nonstick cooking spray and place over medium heat. When it's hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.
Preparation Time: 20 minutes
Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
345	32 g	4 g	36 g	4.5 g	<0.5 g			8 points plus values

Even for those of us who welcome change and new challenges, it can still be hard to take that one last step into the unknown of the new life some changes will bring. It may be easier to settle into the comfort of the known, but remember that at one time in our lives all of it was unknown. It was not until we experienced it that it became familiar and comfortable. Tomorrow, that which we are afraid of today just may become our celebrated. – K. Wierman

new location

Hot off the press SCV weight watchers will soon have a NEW location... and a new look. The new location will be:
Valencia Store
River Oaks Shopping Center
Valencia, Ca.
Next to Sprouts
Stay tuned here for the weekly updates! 

Hot off the press AV weight watchers will soon have a NEW location... and a new look. The new location will be:
Palmdale Store
Amaragosa Shopping Center
Palmdale, Ca.
Next to Trader Joes

"If you don't like something change it.
If you can't change it, change your attitude.
Don't complain." -Maya Angelou

Crock-pot
Crock-Pot
Beef Stew
6 servings @ 7 each
Mixed Vegetables
6 servings @ 0 each
(1 T Worcestershire, ½ c All purpose flour,
1 t salt, 1 t pepper, ¼ c water)
1 lb top sirloin beef steak, cut into cubes
4 med potatoes, cubed
2 c sliced carrots
8 oz sliced fresh mushrooms
14 oz can FF beef broth
14 oz can diced tomatoes, undrained
2 / 12oz bags broccoli, cauliflower, & carrots
Mix Worcestershire, flour, salt, pepper, and water together in crock-pot. Add beef and all other ingredients and mix well. Cook on low for 8 hours.
Steam vegetables until tender. Season to taste.

“Willpower is the key to success. Successful people strive no matter what they feel by applying their will to overcome apathy, doubt or fear.”
Dan Millman (born 1946);
author, gymnastics world champion

Chicken Jambalaya
6 servings @ 6 each
Green Salad
6 servings @ 1 each
1 ½ lbs boneless/skinless chicken breasts, diced
1 c diced onions, peppers, & celery
8 oz box jambalaya rice mix
1 bag chopped salad
1 cucumber, peeled & sliced
6 Campari tomato, diced
(6 T Light ranch drsg)
Prepare jambalaya mix as directed using diced chicken breasts & onion/pepper mix. Omit the oil listed in the box directions. Add extra water if needed. Divide into 6 servings.
Toss salad items together. Divide into 6 servings.

Bacon & Swiss
Quiche
6 servings @ 7 each
Spinach Salad
6 servings @ 1 each
1 c FF evaporated milk
(3 eggs, ¼ c FF egg sub., 2 T all purpose flour,
¼ t each: salt, pepper, ground nutmeg)
4 slices RF Swiss cheese, diced
3 oz bacon bits
1 frozen deep dish pie crust
1 bag spinach
½ c sliced mushrooms
2 oranges, peeled & segmented
(12 T Kraft Light balsamic vinaigrette dressing)
Whisk together all ingredients except cheese and bacon bits. Slowly stir in cheese and bacon bits and pour into piecrust. Bake 30-35 min @ 350, or until done. Divide into 6 servings.
Toss salad ingredients together. Divide into 6 servings.