Sonoma Diet Chicken And Black Bean Wrap Recipes

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SONOMA DIET CHICKEN AND BLACK BEAN WRAP



Sonoma Diet Chicken and Black Bean Wrap image

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.

Provided by Juliawiggins

Categories     Lunch/Snacks

Time 30m

Yield 4 wraps

Number Of Ingredients 16

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

Steps:

  • 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.

Nutrition Facts : Calories 302.1, Fat 10, SaturatedFat 1.9, Cholesterol 63.8, Sodium 315.8, Carbohydrate 24.1, Fiber 8.8, Sugar 2.2, Protein 29.5

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