Southwestern Chicken and Vegetable Wraps

This delicious wrap incorporates many important foods groups – whole grain, vegetables, low-fat dairy, lean protein, and legumes. To round out the meal, compliment with sliced mango, pineapple, or other fruits.

Serves: 5
1 pound chicken breast, skinless and trimmed
1 cup salsa (divided)
1 teaspoon olive oil
½ cup chopped onion
½ cup chopped orange or yellow peppers
½ cup finely chopped broccoli
½ cup chopped zucchini or yellow squash
½ cup frozen corn (or no salted added canned corn)
½ cup black beans, rinsed and drained
¾ cup low-fat or fat-free sour cream (may substitute Greek yogurt)
1 cup shredded reduced fat cheddar, Monterey jack, or Mexican blend cheese
1 package small whole-wheat flour wraps (10 per package)


Cut the chicken into strips and place in a medium frying pan with ½ cup salsa. Cover and cook over low-to-medium heat, turning occasionally, until cooked through — about
10-15 minutes. When cooked, remove chicken from the pan and place on a cutting board. Chop chicken thoroughly, into very fine pieces.

While chopping the chicken, add the oil, onion, and peppers to a large saucepan and sauté over medium heat for 5 minutes. Then add the broccoli and zucchini, and let cook for another 5 minutes. Add the corn, beans, chicken, and remaining ½ cup of salsa; mix completely with the vegetable mixture. Cook on low-to-medium heat for another 5 minutes, and then add the sour cream and cheese. Combine the entire mixture thoroughly and then cook on low heat for 5 minutes, covered. In the meantime, warm the tortillas in the oven on low heat. Remove mixture and tortillas from heat and distribute mixture evenly into tortillas. Wrap and enjoy!

Note: Whole recipe may be prepared in large skillet to save on cleaning. Cooking times may be shorter than listed.
Nutrition Information (2 wraps each): 448 calories, 38 g protein, 7.5 g fiber, 5 g fat(1g saturated), 45 g carbohydrate, 290 mg calcium