8 oz. boneless skinless chicken breast, cut into 1/2-inch pieces
2 cups small broccoli florets
1/2 medium onion, chopped
1/2 medium green bell pepper, chopped
1 Tbsp. minced gingerroot or 1 tsp. ground ginger
2 tsp. minced garlic
1 can (15 oz.) Black beans or Dark Red Kidney beans or 1½ cups cooked dry-packaged Black beans or Dark Red Kidney beans, rinsed, drained
Thai seasoning (recipe follows)
4 flour tortillas (10-inch)
Spray wok or large skillet with cooking spray. Heat over medium heat until hot. Add
chicken and cook until browned (3 to 4 minutes). Add broccoli, onion, bell pepper,
gingerroot and garlic, and stir-fry until crisp-tender, about 5 minutes. Stir in black beans
and Thai seasoning; cook until hot, 2 to 3 minutes.
Spoon about 1/2 cup mixture in center of each tortilla. Fold sides of tortillas in about 2" on the sides and roll up from other side to enclose filling. Yields 4 servings.
2 Tbsp. reduced-sodium tamari soy sauce
2 Tbsp. grated lemon rind or 2 to 3 tsp. lemon juice
2 Tbsp. minced cilantro
1 Tbsp. reduced-fat peanut butter
1 Tbsp. brown sugar
1/4 tsp. crushed red pepper
Mix all ingredients.
Although recipes call for a specific bean variety, any canned or dry-packaged bean variety can be easily substituted for another.