Sonoma Diet Chicken And Black Bean Wrap Recette

A delicious and healthy Sonoma Diet-inspired recipe! This vibrant wrap is packed with flavor and protein, perfect for a quick and satisfying lunch or dinner. Easily customizable to your carb needs – enjoy it as a traditional wrap or a refreshing low-carb bowl. Makes four large wraps; recipe easily halved or doubled.

Préparation 20 min

Cuisson 30 min

Calories 302.1 kcal

Protéines 59g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Sonoma Diet Chicken And Black Bean Wrap

Onion
Green Onion
Ground Coriander
Ground Cumin
Canola Oil
Fresh Cilantro
1 (15-ounce) can black beans (drained and rinsed)
1/4 cup water
2 tablespoons lime juice
Adobo Sauce
1/2 teaspoon salt
Whole Wheat Tortillas
Cooked Chicken
Romaine Lettuce
8 tablespoons salsa

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Comment préparer Sonoma Diet Chicken And Black Bean Wrap

**Make the Black Bean Spread:**
Heat 1 tablespoon olive oil in a small saucepan over medium heat. Add 1/2 cup chopped yellow onion, 1 teaspoon ground coriander, and 1/2 teaspoon ground cumin. Cook for 20 minutes, or until onions are very tender, stirring occasionally.
Remove from heat and stir in 1/4 cup chopped fresh cilantro.
Transfer the onion mixture to a blender or food processor. Add 1 (15-ounce) can black beans (drained and rinsed), 1/4 cup water, 2 tablespoons lime juice, 1/4 teaspoon chipotle pepper in adobo sauce (or more, to taste), and 1/2 teaspoon salt.
Blend until nearly smooth. Refrigerate for at least 30 minutes to allow flavors to meld.
**Assemble the Wraps:**
Spread about 2 tablespoons of the black bean mixture onto each large flour tortilla.
Top each tortilla with 1/2 cup cooked chicken (shredded or diced), 1/4 cup baby spinach, 1 tablespoon chopped fresh cilantro, and 2 tablespoons salsa.
Roll up tightly and serve immediately.
**Low-Carb Option:**
For a low-carb option, simply omit the tortillas and enjoy the filling as a refreshing salad or bowl.

Nutrition Information (Approximate per serving)

Sodium

13 g

Sugar

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Lunch Main Dish / Dinner Poultry Chicken Recipes Bean & Lentil Recipes The Americas American Mexican Healthy Summer Recipes 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Preparation Lunch Sandwiches

Questions fréquentes

Combien de temps faut-il pour préparer Sonoma Diet Chicken And Black Bean Wrap ?

Sonoma Diet Chicken And Black Bean Wrap prend environ 50 minutes du début à la fin — environ 20 minutes de préparation et 30 minutes de cuisson.

Combien de calories contient Sonoma Diet Chicken And Black Bean Wrap ?

Sonoma Diet Chicken And Black Bean Wrap contient environ 302.1 calories par portion, avec environ 59 g de protéines, 8 g de glucides et 15 g de lipides.

De quels ingrédients ai-je besoin pour Sonoma Diet Chicken And Black Bean Wrap ?

Les principaux ingrédients de Sonoma Diet Chicken And Black Bean Wrap sont Onion, Green Onion, Ground Coriander, Ground Cumin, Canola Oil, Fresh Cilantro. Consultez la liste complète avec les quantités ci-dessus.