Thai Chicken
and Bean Wraps
- 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 can (15 ounces) Black beans or Dark Red Kidney beans or 1 1/2
cups cooked dry-packaged Black beans or Dark Red Kidney beans,
rinsed, drained
Thai Seasoning (recipe follows)
4 flour tortillas (10-inch)
- 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.
Makes 6 servings.
Thai Seasoning
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
- Mix all ingredients.
Makes about 1/4 cup
Nutrient Information Per serving: Calories
308; Fat 6g; % Calories from Fat 17; Calcium 123mg; Carbohydrate
47g; Folate 147mcg; Sodium 891mg; Protein 23g; Dietary Fiber
9g; Cholesterol 34mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
