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Sonoma Diet Chicken and Black Bean Wrap
At a Glance
- Prep
- 15 minutes
- Cook
- 20 minutes
- Total
- 30 min
- Yield
- 4.00 wraps
Categories
- Wraps
Cuisine
- Mexican-inspired
Cooking Method
- Stovetop
Difficulty
- Easy
Dietary
- Balanced
Allergens
- Possible Cereals containing gluten — check ingredient labels
Servings & Nutrition
Original recipe serves 4. Current scale: 1x.
Nutrition and servings are approximate based on the ingredient list. Please verify for dietary or medical needs.
This recipe for Sonoma Diet Chicken and Black Bean Wrap brings together 1/2 cup finely chopped onion, 1/4 cup sliced green onion, 1 teaspoon ground coriander in a practical dish for home cooking. It takes about 30 min to prepare and cook. It makes approximately 4 servings.
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Ingredients
- 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
- 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
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Instructions
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.
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