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Thai Chicken and Bean Wraps

  • vegetable cooking spray
  • 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 1 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.

Thai Seasoning

  • 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.

Note:
Although recipes call for a specific bean variety, any canned or dry-packaged bean variety can be easily substituted for another.

Source:
Bean Education & Awareness Network.


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