Thai Chicken and Bean Wraps
Thai Chicken and Bean Wraps
Ingredients
- 1 tablespoon vegetable oil
- 1/2 pound boneless skinless chicken breasts, cut in 1/2-inch cubes
- 2 cups small broccoli florets
- 1 small onion, chopped (about 1/2 cup)
- 1/2 medium green bell pepper, chopped (about 1/2 cup)
- 1 tablespoon finely chopped fresh gingerroot
- 2 small garlic cloves, finely chopped
- 1 (15.5oz) can S&W® White Beans (drained, rinsed)
- 2 tablespoons reduced sodium tamari soy sauce
- 2 tablespoons grated lemon peel
- 2 tablespoons finely chopped fresh cilantro
- 1 tablespoon brown sugar
- 1 tablespoon reduced fat peanut butter
- 1/4 teaspoon crushed red pepper flakes
- 6 (10-inch) flour tortillas, heated
Thai Chicken and Bean Wraps
Over 15g of Protein
30 min
Total Time
30 min
Prep Time
6
Servings
Ingredients
- 1 tablespoon vegetable oil
- 1/2 pound boneless skinless chicken breasts, cut in 1/2-inch cubes
- 2 cups small broccoli florets
- 1 small onion, chopped (about 1/2 cup)
- 1/2 medium green bell pepper, chopped (about 1/2 cup)
- 1 tablespoon finely chopped fresh gingerroot
- 2 small garlic cloves, finely chopped
- 1 (15.5oz) can S&W® White Beans (drained, rinsed)
- 2 tablespoons reduced sodium tamari soy sauce
- 2 tablespoons grated lemon peel
- 2 tablespoons finely chopped fresh cilantro
- 1 tablespoon brown sugar
- 1 tablespoon reduced fat peanut butter
- 1/4 teaspoon crushed red pepper flakes
- 6 (10-inch) flour tortillas, heated
Directions
In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Add chicken; cook 3 to 4 minutes or until browned, stirring frequently. Stir in broccoli, onion, bell pepper, gingerroot and garlic; cook 5 minutes or until crisp-tender, stirring frequently. Stir in beans and all remaining ingredients except tortillas. Cook 2 to 3 minutes or until thoroughly heated.
Spoon about 3/4 cup bean mixture in center of each tortilla. Fold in sides of tortilla. Roll up from bottom, enclosing filling.
Serving Suggestion: Serve these flavorful wraps with chutney or Thai peanut sauce for dipping.
Tip: You can substitute 1 teaspoon ground ginger for the fresh ginger, but the flavor will be slightly different.
Serving Size: about 7oz each
Nutritional Information Per Serving:
Calories 280, Total Fat 7g (Saturated Fat 2g, Trans Fat 0g), Cholesterol 30mg, Sodium 620mg, Carb 41g, Fiber 6g, Total Sugar 7g, Added Sugar 2g, Protein 18g, Vitamin D 0%, Calcium 10%, Iron 15%, Potassium 10%
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.