Southwest Black Bean & Corn Wrap with Avocado
15min
15min
4
556
Chef's Note
For meal prep, keep the filling and avocado spread separate from the tortillas and assemble just before eating to prevent sogginess. You can also boost the fiber content by using sprouted grain tortillas instead of regular whole wheat.
Tags
Ingredients
1.5 pounds boneless skinless chicken breast
2 tablespoons taco seasoning
2 tablespoons olive oil
2 cans (15 oz each), drained and rinsed black beans
2 cups frozen corn kernels
1 large, diced red bell pepper
1 medium, diced red onion
1 medium, seeded and minced jalapeño
3 cloves, minced garlic
3 tablespoons lime juice
1/2 cup, chopped cilantro
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon salt
1/2 teaspoon black pepper
3 large, ripe avocados
1 cup Greek yogurt
8 large whole wheat tortillas (10-inch)
1 cup, shredded reduced-fat cheddar cheese
2 cups, shredded romaine lettuce
1 cup, halved cherry tomatoes
Instructions
- 1
Season 1.5 pounds of chicken breast with 2 tablespoons of taco seasoning, rubbing it in evenly on all sides.
- 2
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Cook the seasoned chicken for 5-7 minutes per side until internal temperature reaches 165°F. Remove from heat, let rest for 5 minutes, then dice into small cubes.
- 3
In the same skillet, add the remaining 1 tablespoon of olive oil. Add 1 diced red onion and sauté for 2 minutes until softened.
- 4
Add 1 diced red bell pepper, 1 minced jalapeño, and 3 minced garlic cloves. Cook for 3 minutes until fragrant and slightly softened.
- 5
Add 2 cups of frozen corn kernels and cook for 2-3 minutes until heated through.
- 6
Add 2 cans of drained black beans, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1 teaspoon salt, and 1/2 teaspoon black pepper. Stir to combine and cook for 2 minutes.
- 7
Add the diced chicken back to the skillet and stir to combine. Remove from heat and stir in 3 tablespoons of lime juice and 1/2 cup chopped cilantro.
- 8
In a small bowl, mash 3 large avocados with a fork. Mix in 1/4 cup of the Greek yogurt, a pinch of salt, and 1 tablespoon of lime juice to make an avocado spread.
- 9
Warm the 8 whole wheat tortillas according to package directions or in a dry skillet for 30 seconds per side.
- 10
To assemble each wrap, spread about 2 tablespoons of the avocado mixture on each tortilla. Layer with about 1/2 cup of the black bean-corn-chicken mixture, 2 tablespoons of shredded cheddar cheese, 1/4 cup shredded romaine lettuce, and a few cherry tomato halves.
- 11
Serve each wrap with a side of the remaining Greek yogurt as a dipping sauce or condiment.
Nutrition Information (per serving)
556
49g
42g
22g
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