SONOMA DIET CHICKEN AND BLACK BEAN WRAP

Sonoma Diet Chicken and Black Bean Wrap image

Provided by Juliawiggins

Time 30m

Yield 4 wraps

Number Of Ingredients 16

Previous Next

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
32 inches 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

Steps:

For the spread:.
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.
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.
For the wraps:.
Place about a tablespoon spread on one side of tortilla. Top with chicken, spinach, cilantro, and salsa. Roll up.
Or, if watching carbs religiously, just omit tortilla and make a pile of beans, spinach, cilantro, and salsa.

Nutrition Facts : Calories 302.1, Fat 10, SaturatedFat 1.9, Cholesterol 63.8, Sodium 315.8, Carbohydrate 24.1, Fiber 8.8, Sugar 2.2, Protein 29.5