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, crisp romaine or fresh baby spinach, and vibrant cilantro, each bite bursts with freshness. Topped off with zesty Old El salsa, these wraps are sure to please even the pickiest eaters.

Not only are these wraps delicious, but they also boast a balanced caloric profile, with each serving containing just 204 calories. The high protein content ensures you’ll feel full and satisfied, while the healthy fats and carbs provide the energy you need to power through your day. So, gather your ingredients and get ready to enjoy a meal that’s as nutritious as it is tasty!

Ingredients

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

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%