Think of this recipe as a complete Asian meal nestled in a tortilla. These bean wraps contain all kinds of nutrients from veggies and beans, while packing the flavor with garlic and Thai peanut sauce – which will be hard to resist using on other dishes too, like noodles and rice. In just 20 minutes, enjoy a well balanced, delicious bean wrap recipe!
Ingredients
Thai Chicken & Bean Wrap Recipe
Makes 4 servings
- Vegetable cooking spray
- 8 ounces boneless skinless chicken breast, cut into 1/2-inch pieces
- 2 cups small broccoli florets
- 1/2 medium onion, chopped
- 1/2 medium green bell pepper, chopped
- 1 tablespoon minced gingerroot or 1 teaspoon ground ginger
- 2 teaspoons minced garlic
- 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged black beans or dark red kidney
- Thai Seasoning (recipe follows)
- 4 flour tortillas (10-inch)
Thai Seasoning
Makes about 1/4 Cup
2 tablespoons reduced
- Sodium tamari soy sauce
- 2 tablespoons grated lemon rind or 2 to 3 teaspoons Lemon juice
- 2 tablespoons minced cilantro
- 1 tablespoon reduced
- Fat peanut butter
- 1 tablespoon brown sugar
- 1/4 teaspoon crushed red pepper
Directions
Thai Chicken & Bean Wrap Recipe
- Spray wok or large skillet with cooking spray; heat over medium heat until hot. Add chicken, and cook until browned, 3 to 4 minutes. Add broccoli, onion, bell pepper, gingerroot and garlic, and stir fry until crisp & tender, about 5 minutes.
- Stir in black beans and Thai Seasoning; cook until hot, 2 to 3 minutes.
- Spoon about 1/2 cup mixture in center of each tortilla. Fold sides of tortillas in about 2 inches on the sides and roll up from other side to enclose filling.
Thai Seasoning
- Mix all ingredients.
