• Yield: 6 servings
  • Prep: 15 mins
  • Cook: 10 mins


1/2cup chopped California walnuts
1medium onion, thinly sliced
1pound boneless, skinless chicken breasts, cut into 1/2-inch wide strips
1cup broccoli florets, blanched and drained
2medium carrots, peeled, cut into matchsticks, blanched and drained
1/2cup snow peas, cut in half on the diagonal, blanched and drained
1/2cup low-sodium teriyaki sauce
6-- (10-inch) fat-free flour tortillas, warmed in microwave 30 seconds
2cups hot, cooked long-grain brown rice


  1. Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve.
  2. Coat a 12-inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add onion and saute, stirring occasionally, 3 minutes. Add chicken and saute, stirring occasionally, until chicken is golden brown and cooked throughout, about 6 minutes. Stir in broccoli, carrots, snow peas, sauce and walnuts; heat through.
  3. To assemble, place tortillas on work surface. Cover with rice, dividing equally, leaving a 1-inch border empty on each tortilla. Top with chicken mixture, dividing equally. Beginning at the bottom of each tortilla, roll the bottom over the filling, then fold in the sides, and lastly, roll the bottom over the filling to enclose the package. 

Recipe courtesy of Diana Torrey of Torrey Food Communications


Nutritional Info *per serving

  • Calories 520
  • Glycemic Load 8
  • Fat 15g
  • Saturated Fat 3g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 5g
  • Cholesterol 65mg
  • Sodium 950mg
  • Potassium 570mg
  • Carbohydrate 61g
  • Fiber 5g
  • Sugars 7g
  • Protein 35g
  • Trans Fat 0g
  • Vitamin A 80%
  • Vitamin C 30%
  • Calcium 15%
  • Iron 25%