Bean and Salsa Chicken Wrap

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

Suggestions


Are you looking for a delicious and satisfying meal that’s both healthy and easy to prepare? Look no further than our Bean and Salsa Chicken Wrap! This delightful dish is perfect for lunch, dinner, or any time you crave a wholesome bite. With a preparation time of just 30 minutes, you can whip up a flavorful wrap that will impress your family and friends.

What makes this recipe stand out is its dairy-free nature, making it suitable for various dietary preferences. The combination of tender, chopped chicken or turkey breast with the vibrant flavors of fresh romaine or baby spinach, coarsely snipped cilantro, and zesty salsa creates a mouthwatering experience in every bite. The star of the show is the Homemade Black Bean-Smoked Chile Dip, which adds a rich, smoky flavor that elevates the entire wrap.

Each serving is packed with protein, making it a filling option that won’t weigh you down. With only 204 calories per serving, you can enjoy this wrap guilt-free. Whether you’re preparing a quick meal for yourself or hosting a gathering, these wraps are sure to be a hit. So grab your tortillas and get ready to indulge in a delicious, nutritious meal that’s as easy to make as it is to enjoy!

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%