Sonoma Diet Chicken and Black Bean Wrap
Per serving
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.
Ingredients
- For the bean spread
- finely chopped onion1⁄2 cup
- sliced green onion1⁄4 cup
- ground coriander↗1 teaspoon
- ground cumin↗1 teaspoon
- canola oil↗1 tablespoon
- chopped fresh cilantro1⁄4 cup
- (15 ounce) can black beans, rinsed and drained↗1
- water↗1⁄2 cup
- lime juice↗1 tablespoon
- finely chopped canned chipotle chile pepper in adobo sauce1 teaspoon
- salt↗1⁄4 teaspoon
- For four wraps
- whole wheat tortillas32 inches
omit if strictly watching carbs
- chopped cooked chicken (about a cup)12 ounces
- cups shredded romaine lettuce or 4 cups whole fresh baby spinach leaves4
- cup chopped fresh cilantro1
- tablespoons bottled salsa4
Step-by-step instructions
- 1
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.
- 2
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.
- 3
Place about a tablespoon spread on one side of tortilla. Top with chicken, spinach, cilantro, and salsa. Roll up.
- 4
Or, if watching carbs religiously, just omit tortilla and make a pile of beans, spinach, cilantro, and salsa.
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