Saturday, January 17, 2009

Chicken and Bean Wrap

I'm a huge fan of the wrap. There are so many ways to combine ingredients to make a unique wrap everytime. A fresh quality tortilla is very important so make sure you buy your favourite. I used Presidents Choice Blue Menu whole wheat wraps for this meal.

Yields 4 wraps.


4 whole wheat flour tortillas - medium or large
1/2 cup canned kidney beans (or black beans, pinto beans, small red beans)
boneless skinless chicken breast (about 1/2 pound or so)
1/4 cup cilantro, chopped
1/2 green or red bell pepper, diced
1 onion, diced
30 gm bold cheddar cheese, grated (optional)
1 tsp ground cumin
1 tsp ground chili powder
1/4 tsp cayenne
1/4 tsp oregano
salt and pepper to taste (approx 1/2-1 tsp kosher salt worked well)

  1. Flatten chicken breast with a meat pounder or rolling pin so it is an even thickeness. Season with salt and pepper. Heat up a skillet or non-stick pan to medium-high and add a little oil to help the chicken brown. Cook about 4-5 minutes per side. Remove from heat and rest.
  2. Dice up onion and bell pepper.

  3. Rinse Beans.
  4. Mince corriander.

  5. Dice chicken breast and add to beans, corriander, bell pepper, onion and seasonings. Mix well.

  6. Place about 1/2 cup or so of mixture onto a flour tortilla and add a bit of cheddar cheese.
  7. (optional) wrap tortilla in tin foil and place into a preheated 400 degree oven for about 20 minutes.
  8. serve with sour cream and sriracha chili sauce.


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