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 Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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