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Southwest Chicken Wraps with black beans, green chile, and an avocado ranch dressing | girlgonegourmet.com

Southwest Chicken Wraps


Description

Making the filling and dressing for these Southwest Chicken Wraps gives all the flavors a chance to develop. Keep each component separate in the refrigerator so when lunchtime rolls around all you have to do is wrap it all up in a tortilla.


Ingredients

Scale

Ingredients for the Dressing

  • 1 medium avocado, peeled and cored
  • 3/4 cup sour cream
  • 1 tablespoon chopped fresh chives
  • ½ tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh parsley
  • 1 clove garlic, roughly chopped
  • Juice from ½ a lemon
  • 12 tablespoons milk

Ingredients for the Wrap Filling

  • 1 cup diced red onion (about ½ medium onion)
  • ½ pound boneless skinless chicken breast, pounded out to a thickness of approximately 1 1/2-2 inches and seasoned with salt and pepper.
  • 1 (15 ounce) can black beans, drained
  • 1 cup corn kernels
  • 1 (4 ounce) can diced green chiles
  • Juice from 1 lime
  • 1 tablespoon chopped fresh cilantro
  • ½ teaspoon salt
  • Large flour tortillas

Instructions

Make the Dressing:

  1. Add all of the ingredients, except the milk, to a food processor or blender. Pulse until smooth and creamy. If the dressing is too thick, thin it with a tablespoon a milk. Add an additional tablespoon if needed. Transfer to a container, cover and place in the refrigerator.

Make the Wrap Filling:

  1. First, soak the diced onion for ten minutes in a bowl filled with cold water. While the onion is soaking, cook the chicken. Heat a non-stick pan over medium-high heat. Place the chicken in the hot pan and cook on each side for approximately 4-5 minutes, or until the internal temperature reaches 165 degrees. Remove it from the pan and let it rest for five minutes. Slice it into bite-sized cubes, transfer it to a covered container and place it in the refrigerator.
  2. Drain the diced onions. In a large bowl, mix the onions, black beans, corn, green chiles, lime juice, cilantro, and salt. Cover the bowl and place it in the refrigerator.
  3. When ready to serve, place some of the filling on a tortilla, top with diced chicken, and drizzle a few tablespoons of the dressing on top. Roll the tortilla, tucking in the ends, slice and enjoy.

Notes

Depending on the size of wrap you use the serving amount will vary. I used large, burrito-sized tortillas that holds a lot of the filling and makes approximately 6-8 wraps. The nutrition information is based on a serving size of six.

  • Prep Time: 25 minutes
  • Cook Time: 10 minutes
  • Category: Lunch
  • Method: Mix
  • Cuisine: American

Nutrition

  • Serving Size: 1 wrap
  • Calories: 409
  • Sugar: 6.3g
  • Sodium: 777mg
  • Fat: 15.5g
  • Saturated Fat: 4.8g
  • Unsaturated Fat: 8.1g
  • Trans Fat: 0.2g
  • Carbohydrates: 49.9g
  • Fiber: 7.1g
  • Protein: 21.7g
  • Cholesterol: 56.7mg

Keywords: chicken wraps