Description
Southwestern Chicken Wrap delivers a zesty flavor explosion of grilled chicken, crisp vegetables, and bold spices. Fresh ingredients and quick preparation make this meal a satisfying choice for busy home cooks seeking a delicious lunch option.
Ingredients
- 1 lb (450 g) boneless, skinless chicken breasts
- 1 cup (150 g) shredded cheddar or monterey jack cheese
- 1 cup (165 g) canned black beans, drained and rinsed
- 1 cup (165 g) canned corn, drained
- 4 large flour tortillas (burrito-size)
- 1 large tomato, diced
- 1 avocado, sliced
- 2 tbsps olive oil
- 1 tbsp taco seasoning
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup (15 g) chopped fresh cilantro
- ¼ cup (60 ml) sour cream or Greek yogurt
- ¼ cup (60 ml) salsa (mild, medium, or hot)
Instructions
- Seasoning Preparation: Massage chicken with taco seasoning, olive oil, salt, and pepper, ensuring even coating for maximum flavor infusion.
- Chicken Cooking: Sear chicken in a preheated skillet over medium-high heat, developing a golden-brown exterior and reaching an internal temperature of 165F (75C), then slice into delicate strips.
- Tortilla Layering: Unfurl soft tortilla and spread a base of sour cream and salsa, creating a moisture-rich foundation for the wrap’s ingredients.
- Ingredient Assembly: Strategically layer shredded cheese, chicken strips, black beans, corn kernels, diced tomatoes, avocado slices, and chopped cilantro across the tortilla’s center.
- Wrap Technique: Fold tortilla sides inward, then roll from bottom upward with a firm, precise motion to create a compact, sealed wrap that secures all ingredients.
- Final Presentation: Slice wraps diagonally to showcase the colorful interior, serving with additional salsa or guacamole for an enhanced flavor experience.
Notes
Tenderize Chicken Perfectly: Pound chicken to even thickness before seasoning to ensure uniform cooking and prevent dry edges.
Prevent Soggy Wraps: Let ingredients cool slightly before assembling to reduce moisture that can make tortillas soft and tear-prone.
Boost Flavor Depth: Toast tortillas briefly in a dry skillet to enhance nutty undertones and improve overall wrap structural integrity.
Customize for Dietary Needs: Swap regular tortillas with gluten-free alternatives, use Greek yogurt instead of sour cream, or replace chicken with grilled tofu for vegetarian version.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Southwestern American
Nutrition
- Serving Size: 5
- Calories: 550
- Sugar: 3 g
- Sodium: 800 mg
- Fat: 22 g
- Saturated Fat: 6 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 63 g
- Fiber: 8 g
- Protein: 30 g
- Cholesterol: 75 mg