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Southwest Chicken and Crunchy Veggie Wrap

Southwest Chicken and Crunchy Veggie Wrap
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Scrolling through the recipes here, it’s obvious that I am a fan of  Mexican/Tex Mex genre. Cumin, cilantro, and melted cheese are the foundation of my love affair! I modified this recipe for a Southwest Chicken Wrap after making a similar one in my meal prep group last year. I changed several things, including adding more spices and peppers. You can never go wrong adding more vegetables!

Depending on how you cook your chicken, you may want to season or marinade it prior to cooking. The amount of seasoning listed in the recipe is enough that I think it flavors the wraps well. I have prepped the chicken by cooking it on a skillet with no seasoning and also by marinading for a few hours in olive oil and the seasonings listed prior to cooking. The pre-seasoned chicken was definitely my favorite.

chicken and beans

This Wrap recipe is also a great opportunity to use up any leftover chicken from other dishes. It’s a nice option for using up leftover grilled or rotisserie chicken that might be hanging out in your fridge. If using grilled chicken, you could easily dice it into small pieces instead of shredding. In fact, my new trick for cutting down time in the kitchen is to prepare this dish by cooking a large amount of chicken in a pressure cooker with taco seasoning, chicken broth and salsa.  Then, some chicken gets eaten immediately as chicken tacos. The remaining chicken gets mixed with these ingredients to make a yummy wrap for tomorrow’s dinner.

Another reason that I like this recipe is because it’s a chance to make a combined protein dish. Making meals for my family with less or no meat is a goal of mine for a few reasons. First, you save money! You can stretch your food dollars by adding rice, beans, and veggies to your dishes. Second, it’s good for the planet. Everyone knows meat is a great protein source, but it’s not the only one out there! Beans, lentils, chickpeas, nuts, seeds, soy, and quinoa are other excellent sources of protein. Estimates in one study show that meat-eaters have dietary Greenhouse gas emissions twice that of vegans.

veggies

A Note on Freezing

The main reason I modified this recipe is because the quantity was too much. The first time I made the original recipe, I seriously ate some form of it in three different dishes for six meals over four days. My husband was out of town, so it was only me and kids eating it. If you have a small family or cooking for one, I would recommend freezing half of the mixture. I’ve eaten it from the freezer on several occasions and found it to freeze well. However, if you do freeze, split the dish during preparation and leave out the cilantro in the part that will be frozen. I discovered the hard way that this recipe doesn’t quite have the same refreshing cilantro zing after thawing.

More Than a Wrap

This is delicious as a wrap, but I’ve found that it’s a versatile mixture that can easily be made into other things. So, if you do need to eat it for six meals, you won’t develop a hatred for wraps by the time it’s all gone. It is tasty inside a quesadilla (kid-approved) or on top of a lettuce salad (heated or cold). I have also served it by adding more black beans, shredded cheese, and smashed up tortilla chips; heating and eating out of a bowl. It wasn’t a pretty food photograph, but it it was delicious!

Recipe-Chicken and Crunchy Veggie Wrap
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Southwest Chicken and Crunchy Veggie Wrap

Easy and quick chicken wrap, power packed with veggies. Perfect make-ahead dish for busy nights.

Servings 6

Ingredients

  • 1 lb Chicken breast shredded
  • 2 cups rice cooked
  • 1 tbsp garlic powder
  • 1 tbsp cumin
  • 1/2 tbsp chili powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 can black beans rinsed, drained
  • 4-6 stalks green onion chopped
  • 2 bell peppers diced
  • 1 bunch fresh cilantro chopped
  • 1 lime juiced
  • 4 cups shredded cheese
  • 8 flour tortilla taco size

Instructions

  1. Cook chicken and shred. 

  2. Cook rice according to package instructions.

  3. Combine rice, garlic powder, cumin, chili powder, salt, black pepper, cayenne pepper and mix well.

  4. Add chicken, beans, onion, bell peppers, and lime. If freezing a portion, split at this step. Add cilantro to the portion that will be served immediately and mix ingredients well. 

  5. Create wrap by sprinkling shredded cheese on tortilla and adding chicken mixture in the center. Roll tortilla. Slightly moisten the edges of the tortilla with water at seam. 

  6. Heat skillet over medium heat, coat with cooking spray. Place 1-2 wraps, seam-side down in skillet and heat until crisp and golden brown, then flip. 

  7. Serve with guacamole or sour cream if desired.



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