Chicken and Black Bean Wrap (Sonoma Diet )

By BClover

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.

Serves 4
Serving Size: 1 (1177 g)



Amount Per Serving
% Daily Value
Calories 302.0

Calories from Fat 89
29%
Total Fat 9.9 g
15%
Saturated Fat 1.9 g
9%
Cholesterol 63.7 mg
21%
Sodium 315.7 mg
13%
Total Carbohydrate 24.0 g
8%
Dietary Fiber 8.8 g
35%
Sugars 2.1 g
8%
Protein 29.5 g
59%

Ingredients

• for 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
• 4 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

Details

Servings 4
Preparation time 30mins
Cooking time 30mins
Adapted from food.com

Preparation

Step 1

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.