Sonoma Diet Chicken And Black Bean Wrap Recipe

Name: Sonoma Diet Chicken And Black Bean Wrap
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

1
For the spread:
2
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.
3
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.
4
For the wraps:
5
Place about a tablespoon spread on one side of tortilla. Top with chicken, spinach, cilantro, and salsa. Roll up.
6
Or, if watching carbs religiously, just omit tortilla and make a pile of beans, spinach, cilantro, and salsa.

255

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 18 ingredients. The key ingredients include: For the bean spread, 1/2 cup finely chopped onion, 1/4 cup sliced green onion, 1 teaspoon ground coriander, and more.

Yes, Sonoma Diet Chicken And Black Bean Wrap falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Sonoma Diet Chicken And Black Bean Wrap

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions