Healthy recipe day

This week: buffalo chicken wraps and healthy "fries"

On Wednesdays, schedules permitting, a group of friends and I go to aqua zumba. In the essence of time, we take turns making healthy meals between work and our class. Tonight is my turn. On nights that it is not my turn, I will just share a recipe that tastes great but won't hurt your waistline.

Tonight are two of my favorites, with links to two of my favorite cooking sites.

The buffalo chicken wraps come from Eating Well magazine. I am using spinach tortillas instead of whole wheat, and I got some red onion to put in the wraps, but they are fine just from following this recipe:

First of all, here is the link to the actual Web site. But I will copy and paste it because sometimes the Internet removes links and I would cry.

Buffalo chicken wraps
4 servings
35 minutes

Ingredients
2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

Preparation
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side.
Add to the bowl with the hot sauce; toss to coat well.

Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Nutrition
Per serving: 275 calories; 8 g fat (2 g sat, 2 g mono); 55 mg cholesterol; 29 g carbohydrates; 24 g protein; 3 g fiber; 756 mg sodium; 266 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat

Un-fried french fries link

prep time 15 min
total time 39 min
makes 6 servings, about 2/3 cup each

Ingredients
1-1/2 lb. baking potatoes (about 3 medium)
1/4 cup KRAFT Light House Italian Dressing
1/4 cup KRAFT Reduced Fat Parmesan Style Grated Topping

Make It!
PREHEAT oven to 425°F. Wash potatoes; pat dry with paper towels. Cut into 1/4-inch thick strips; transfer to large bowl. Add dressing and grated topping; toss well.

ARRANGE potatoes in single layer on large baking sheet sprayed with cooking spray. Spray potatoes with cooking spray.

BAKE 12 min. Turn potatoes over with large spatula. Continue baking 10 to 12 min. or until golden brown and crisp.