Southwestern Wraps

Southwestern Wraps requires approximately 18 minutes from start to finish. This recipe makes 7 servings with 354 calories, 17g of protein, and 17g of fat each. For $1.65 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. This recipe from Jo Cooks has 91 fans. A mixture of low fat sour cream, corn kernels, juice of lime, and a handful of other ingredients are all it takes to make this recipe so tasty. It works well as an affordable main course. Taking all factors into account, this recipe earns a spoonacular score of 79%, which is good. Similar recipes include Southwestern Veggie Wraps, Southwestern Chicken Wraps, and Southwestern Veggie Wraps.

Servings: 7

Preparation duration: 10 minutes

Cooking duration: 8 minutes

 

Ingredients:

1/2 cup blue cheese crumbled

1 cup canned black beans drained and rinsed

8 oz chicken cooked and shredded or cubed

1 tsp chili powder ground

1/4 cup cilantro chopped

1 cup corn kernels frozen

1 tsp garlic powder

1/4 cup green onions chopped

1 tsp cumin ground

1 jalapeno chopped

juice from 1/2 lime

1 cup sour cream low fat

1 cup Monterey Jack cheese shredded

1 tbsp olive oil

1 tsp onion powder

1 cup roasted red peppers roughly chopped

4 cup fresh spinach

7 Flatout flatbreads

Equipment:

frying pan

whisk

bowl

Cooking instruction summary:

Heat the olive oil in a large skillet over medium-high heat. Add the cooked chicken, cumin, chili powder, garlic powder, onion powder and stir to make sure the chicken is coated in the spices. Cook for 1 or 2 minutes until the chicken warms up.Add the corn, black beans, green onions, cilantro and stir. Cook for 1 more minute until everything warms through.Add the spinach and roasted red peppers to the skillet and cook for a couple more minutes until the spinach cooks down. Remove from heat.In a small bowl whisk together the sour cream, blue cheese and the lime juice.Spread about 2 tbsp of the sour cream/blue cheese mixture over a flatbread evenly, then add about 1/4 cup of the chicken mixture and spread evenly over the flatbread. Sprinkle with some Monterey Jack cheese then roll the flatbread to form a wrap. Cut in half and serve.

 

Step by step:


1. Heat the olive oil in a large skillet over medium-high heat.

2. Add the cooked chicken, cumin, chili powder, garlic powder, onion powder and stir to make sure the chicken is coated in the spices. Cook for 1 or 2 minutes until the chicken warms up.

3. Add the corn, black beans, green onions, cilantro and stir. Cook for 1 more minute until everything warms through.

4. Add the spinach and roasted red peppers to the skillet and cook for a couple more minutes until the spinach cooks down.

5. Remove from heat.In a small bowl whisk together the sour cream, blue cheese and the lime juice.

6. Spread about 2 tbsp of the sour cream/blue cheese mixture over a flatbread evenly, then add about 1/4 cup of the chicken mixture and spread evenly over the flatbread. Sprinkle with some Monterey Jack cheese then roll the flatbread to form a wrap.

7. Cut in half and serve.


Nutrition Information:

Quickview
354k Calories
17g Protein
17g Total Fat
36g Carbs
18% Health Score
Limit These
Calories
354k
18%

Fat
17g
26%

  Saturated Fat
8g
52%

Carbohydrates
36g
12%

  Sugar
1g
2%

Cholesterol
44mg
15%

Sodium
866mg
38%

Get Enough Of These
Protein
17g
34%

Vitamin K
95µg
91%

Manganese
1mg
50%

Vitamin A
2268IU
45%

Selenium
25µg
37%

Phosphorus
285mg
29%

Calcium
270mg
27%

Vitamin C
21mg
26%

Fiber
6g
25%

Folate
89µg
22%

Magnesium
72mg
18%

Iron
3mg
17%

Vitamin B6
0.33mg
16%

Vitamin B2
0.28mg
16%

Vitamin B1
0.23mg
15%

Vitamin B3
3mg
15%

Zinc
2mg
14%

Potassium
486mg
14%

Copper
0.26mg
13%

Vitamin E
1mg
9%

Vitamin B5
0.85mg
9%

Vitamin B12
0.44µg
7%

Vitamin D
0.24µg
2%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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