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recipe | southwest chicken wrap

I am working on adding more beans to our diets.  They are a great, plant source of protein. See my blog post here on being a flexitarian and adding more plant proteins.  So, you should be seeing more beans in my recipes! I am also working on cooking more in my new kitchen, though it’s not quite done yet.  I now have a working stove, range, sink, dishwasher and counters 🙂 Fully functioning!

I have to tell you that I DO NOT LIKE TABASCO, but after making this recipe I thought it needed a bit more spice…it was lacking a “kick!”  FIThubby tricked me!  He told me he added “salt, pepper and red pepper” and it was EXCELLENT!  He added TABASCO!  With all the other wonderful flavors, the tabasco doesn’t taste like tabasco, it takes like a little extra spice.  So, I’m adding to the end of this recipe that you should “salt, pepper, red pepper or tabasco to taste” because I think it needs some extra spice, but everyone is different with what they like.

This got raves by both FIThubby (which can be a challenge) and a great friend of his!


  • 1 1/4 lbs chopped cooked boneless, skinless chicken breast (2-3 large breasts)
  • 3/4 cup mayo  (I will use only 1/2 cup mayo next time)
  • 1 tsp ground cumin (I will use 1 T next time)
  • 1 tsp chili powder (I will use 1 T next time)
  • 1 medium red pepper, chopped
  • 1/4 cup red onion, chopped
  • 2 cups frozen yellow corn, thawed
  • 3 medium scallions (green onion), chopped
  • 1 cup canned black beans, rinsed and drained
  • 1 package 10 inch whole wheat tortillas (read the ingredients!)
  • salt, pepper, red pepper or tabasco to taste!

**You can easily make this vegan by using vegan mayo and adding more beans for the chicken


  • Poach/boil the chicken breasts. Cover the chicken with water.  Don’t bring to a full boil.  Lower below a simmer and cook for approximately 15-20 minutes for 1.5 pounds of chicken breasts.
  • While chicken is cooking, you can chop and mix all of the other ingredients in a medium bowl.
  • Start by combining mayo, cumin and chili powder.
  • Add chicken (chopped against the grain), red peppers, red onions, corn and scallions.
  • Gently fold the black beans (rinsed and drained) into the mixture.
  • Cover and refrigerate for at least 2 hours.
  • Scoop 8 oz of mixture onto tortilla wrap, roll it up and serve!  **I thought it was even better warmed.  It can work cold for lunch and heated for dinner!**
  • Make sure you add a salad or a green vegetable to this meal or the others in the day!  Or add lettuce to this wrap!

Nutrition Facts (depends on your exact ingredients) | Per 144g serving  | we got about 7-8 servings out of this!

  • Calories 250  |  Fat 8g  |  Cholesterol 34mg  |  Carbs 28g  |  Fiber 4g  |  Protein 17g

resource:  oxygen mag | january 2006

Dawn - Looks like something that I will have to try…I love anything with a little spice to it.

shawna @ styleberryBLOG - I bet this would be fab over a bed of lettuce! I will have to try it!

tori - What a brilliant idea!!! I love it!!! And, that would cut the carbs down substantially. GREAT IDEA! I’ll be trying that tmrw w/ the small portion I have left…we ran out of tortillas! Thanks for the tip!!!

Liz - I just made it for tonight. Instead of mayo, I used some sour cream and an avocado. I can’t wait to eat it tonight. Sampled it, and it is great!

Lisa - That wrap looks delicious! Anything on a tortilla is work making! =)

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