Bean and Salsa Chicken Wrap

Dairy Free
Health score
34%
Bean and Salsa Chicken Wrap
30 min.
4
204kcal

Suggestions


Looking for a quick and delicious meal that’s both satisfying and dairy-free? Look no further than our Bean and Salsa Chicken Wrap! Perfect for lunch, dinner, or any time you crave a wholesome bite, this recipe is not only easy to prepare but also packed with flavor and nutrition. With just 30 minutes of prep time, you can whip up a delightful dish that serves four, making it ideal for family meals or gatherings with friends.

The star of this wrap is the Homemade Black Bean-Smoked Chile Dip, which adds a smoky depth and creamy texture without any dairy. Combined with tender, chopped chicken or turkey breast, fresh romaine or baby spinach, and a burst of vibrant salsa, each bite is a celebration of taste and health. Plus, the addition of fresh cilantro brings a refreshing twist that elevates the entire dish.

Whether you’re looking to impress at a dinner party or simply want a nutritious meal on a busy weeknight, these wraps are sure to please. With a caloric breakdown that emphasizes protein while keeping fats and carbs in check, you can enjoy this flavorful wrap guilt-free. So grab your tortillas and get ready to roll up a delicious meal that everyone will love!

Ingredients

  • 0.5 cup black bean garlic sauce homemade (recipe below)
  • 16 servings flour whole wheat
  • 2.3 cups turkey breast skinless cooked chopped
  • cups baby spinach fresh shredded whole
  • cup cilantro leaves fresh snipped
  • 0.3 cup salsa 

Equipment

  • food processor
  • sauce pan
  • blender
  • toothpicks

Directions

  1. Spread Black Bean-Smoked Chile Dip on one side of each tortilla. Top with chicken, romaine, cilantro, and salsa.
  2. Roll up tortillas. If desired, secure with toothpicks.
  3. Black Bean-Smoked Chile Dip: In a small saucepan, heat 1 tablespoon canola oil over medium heat.
  4. Add 3/4 cup finely chopped onion, 1 teaspoon ground coriander, and 1 teaspoon ground cumin; cover and cook about 10 minutes or until very tender, stirring occasionally.
  5. Remove from heat; stir in 1/4 cup snipped fresh cilantro.
  6. Transfer onion mixture to a blender or food processor.
  7. Add one 15-ounce can Progresso® black beans, rinsed and drained; 1/2 cup water; 1 tablespoon lime juice; 1 teaspoon finely chopped chipotle chile pepper in adobo sauce; and 1/8 teaspoon salt. Cover and blend or process until nearly smooth.
  8. Serve immediately, or cover and chill for up to 3 days. Makes 1 2/3 cups.

Nutrition Facts

Calories204kcal
Protein65.44%
Fat14.76%
Carbs19.8%

Properties

Glycemic Index
16
Glycemic Load
0.15
Inflammation Score
-9
Nutrition Score
25.081304589043%

Flavonoids

Luteolin
0.22mg
Kaempferol
1.91mg
Myricetin
0.1mg
Quercetin
3.31mg

Nutrients percent of daily need

Calories:203.54kcal
10.18%
Fat:3.41g
5.24%
Saturated Fat:0.44g
2.74%
Carbohydrates:10.28g
3.43%
Net Carbohydrates:7.1g
2.58%
Sugar:4.25g
4.72%
Cholesterol:74.53mg
24.84%
Sodium:417.41mg
18.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.97g
67.93%
Vitamin K:158.06µg
150.53%
Vitamin B3:14.34mg
71.69%
Vitamin A:3188.98IU
63.78%
Vitamin B6:1.18mg
58.95%
Selenium:34.28µg
48.97%
Phosphorus:361.8mg
36.18%
Manganese:0.48mg
23.84%
Folate:72.75µg
18.19%
Magnesium:67.16mg
16.79%
Potassium:578.67mg
16.53%
Vitamin B2:0.28mg
16.18%
Vitamin B12:0.87µg
14.49%
Zinc:2.11mg
14.06%
Iron:2.45mg
13.61%
Fiber:3.18g
12.72%
Vitamin C:9.82mg
11.9%
Vitamin B5:1.17mg
11.69%
Copper:0.15mg
7.34%
Vitamin E:1.02mg
6.79%
Vitamin B1:0.1mg
6.49%
Calcium:57.61mg
5.76%