Sonoma Diet Chicken and Black Bean Wrap
"Delishious recipe from The Sonoma Diet. I quadrupled the recipe since I usually make enough for 4 wraps and keep in fridge 3 days, making wraps as needed. If making only one wrap, divide the ingredients below by 1/4."
- Ready In:
- 30mins
- Ingredients:
- 16
- Yields:
-
4 wraps
ingredients
-
For the bean spread
- 1⁄2 cup finely chopped onion
- 1⁄4 cup sliced green onion
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 tablespoon canola oil
- 1⁄4 cup chopped fresh cilantro
- 1 (15 ounce) can black beans, rinsed and drained
- 1⁄2 cup water
- 1 tablespoon lime juice
- 1 teaspoon finely chopped canned chipolte chile pepper in adobo sauce
- 1⁄4 teaspoon salt
-
For four wraps
- 32 inches whole wheat tortillas (omit if strictly watching carbs)
- 12 ounces chopped cooked chicken (about a cup)
- 4 cups shredded romaine lettuce or 4 cups whole fresh baby spinach leaves
- 1 cup chopped fresh cilantro
- 4 tablespoons bottled salsa
directions
-
For the spread:
- In a covered small saucepan cook onions, coriander, and cumin in hot oil about 20 minutes or until very tender, stirring occasionally. Remove from heat. Stir in cilantro.
- Transfer onion mixture to a blender or food processor. And black beans, water, lime juice, chipolte pepper and salt. Cover and blend until nearly smooth. Chill before serving. Keeps up to three days.
-
For the wraps:
- Place about a tablespoon spread on one side of tortilla. Top with chicken, spinach, cilantro, and salsa. Roll up.
- Or, if watching carbs religiously, just omit tortilla and make a pile of beans, spinach, cilantro, and salsa.
Questions & Replies
Got a question?
Share it with the community!
Reviews
-
I did make all of the bean spread, knowing I'd use what was left over for other things, & then I cut the ingredients for the wraps in half & made just two of 'em for us! In this recipe I didn't even mind using the whole wheat wraps, although another time I'll probably use what's in the fridge (soft, flour tortillas)! Very tasty, though, & most enjoyable! Thanks for sharing the recipe! [Made & reviewed for one of my adoptees in this fall's round of Pick A Chef]
RECIPE SUBMITTED BY
I'm a "good plain cook" and love comfort food. I enjoy inventing vegetarian dishes for friends. I also like a good old fashioned meat and potatoes meal.
