Email to Stella      

Wraps: Southwestern Chicken & Vegetable Wraps

Source of Recipe

Maureen


List of Ingredients

1 pound Chicken breast, skinless and trimmed
1 cup Salsa
1 teaspoon Olive oil
1/2 cup Chopped onion
1/2 cup Chopped orange or yellow peppers
1/2 cup Finely chopped broccoli
1/2 cup Chopped zucchini or yellow squash
1/2 cup Frozen corn
1/2 cup Black beans
3/4 cup Low-fat or fat-free sour cream
1 cup Reduced fat cheddar, Monterey jack, or mixed package of shredded cheese
1 package Small whole-wheat flour wraps (10 per package)



Recipe

Cut the chicken into strips and place in a medium frying pan with 1/2 cup salsa. Cover and cook over low-to-medium heat, turning occasionally, until cooked through -- about 10-15 minutes. When cooked, remove chicken from the pan and place on a cutting board. Chop chicken thoroughly, into very fine pieces. While chopping the chicken, add the oil, onion, and peppers to a large saucepan and sauté over medium heat for 5 minutes. Then add the broccoli and zucchini, and let cook for another 5 minutes. Add the corn, beans, chicken, and remaining 1/2 cup of salsa; mix completely with the vegetable mixture. Cook on low-to-medium heat for another 5 minutes, and then add the sour cream and cheese. Combine the entire mixture thoroughly and then cook on low heat for 5 minutes, covered. In the meantime, warm the tortillas in the oven on low heat. Remove mixture and tortillas from heat and distribute mixture evenly into tortillas. Wrap and enjoy!

---Cook's Notes
Nutrition Information is for 2 wraps each. This delicious wrap incorporates many important food groups – whole grain, vegetables, dairy, (lean) protein, and legumes. To round out the meal, complement with sliced mango, pineapple, or other fruits.


Nutrient Information
448 Calories
5 g Total Fat
1 g Saturated Fat
45 g Carbohydrates
38 g Protein
290 mg Calcium
7.5 g Fiber