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Chicken Parmesan Wonton Wraps

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I love food ideas that can be easily be used in multiple recipes with just the slightest of adaptions. My dietitian brain is in constant motion, trying to think of ways to make a recipe different, turn it into something better (?), healthier, but still with this yum-factor it’s got going on.  Oh.. on my little brain, the next possibilities are frequently within reach. 

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This is one of the many recipes out there that can be tweeked and changed and made anew. It’s simple, definitely tasty for those lovers of parmesan.  And the lovers of a bright tomato and it’s saucy self. And, if you are feeling particularly keen on vitamin K, or down for the D, or cocooo for the C.. (mkayyy- I’ll stop).. spinach is your friend with plenty of benefits.  We will just leave it at that.

Get your mind out of the gutter.  I was talking about vitamins and minerals.. and a little bit of protein, people.

Throw all these yummies together, and you’ve got yourself a very fun, very versatile party food.

Steal the Method for Simple Changes
  • Skip the marinara and add Buffalo sauce.  Sprinkle a little blue cheese instead of the mozzarella and serve with light Ranch dressing.
  • Bypass the shredded chicken and stuff with fat free ricotta cheese, prosciutto, parmesan, spinach, and keep the marinara for dipping.
  • For a southwest wrapper- add in some corn, red bell pepper, onion, garlic, and black beans.  Stuff with a sprinkle of sharp cheddar, and dip in fat-free Greek yogurt mixed with chili powder, lime juice, and cilantro.
*Note: Wonton wrappers should be removed from refrigerator 20-30 minutes prior to filling and baking to bring to room temperature. Cold wrappers break easily (readFail.) 
Chicken Parmesan Wonton Wraps
{adapted from Can You Stay for Dinner?}

1 cup shredded rotisserie chicken breast
1 cup marinara sauce, plus more for dipping
6 egg roll wrappers (each 7 inches squared)
1 cup baby spinach leaves
1/2 cup mozzarella cheese
1/4 cup parmesan cheese

Preheat the oven to 400 degrees F.  

Mix chicken with the marinara sauce in a small bowl. Lay the egg roll wrappers on a clean work surface. Layer each with a few leaves of spinach, then chicken, followed by mozzarella and parmesan.
Lightly brush two adjacent sides of the wrapper with water and fold the upper left corner downward, covering the filling, and press to seal on the bottom right corner. Press to seal each of the sides. Repeat with remaining wraps.

Place all 6 filled wraps on a greased wire rack set over a cookie sheet, coat each in cooking spray or a light brushing of olive oil, and bake for about 12 minutes, or until the edges begin to turn a golden brown.

Serve with warmed marinara sauce for dipping.

Nutrition Information
Serves 6 (1 wrap each)
Calories: 178
Fat: 4.4g
Carbohydrate: 17.7g
Fiber: 1.1g
Protein: 15.7g


  1. The Dunaways says:

    I made these last week!

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