Black Bean Filling
- 1 tablespoon Vegetable Oil
- 1/2 medium Onionminced
- 1 teaspoon Cumin
- 1 teaspoon Chili Powder
- 3 cloves of Garlicminced
- 2 small Tomatoes
- 1 tablespoon Red Wine
- 2 cups low-sodium Chicken Broth
- 2 cans (14.5-ounce) Black Beansdrained and rinsed
- 1/2 teaspoon Sea Salt
- 1/4 teaspoon Pepper
Rest of the ingredients
- 5 whole grain Tortillas
- 2 cups leftovers from Chicken Breastcan be leftovers
- 1/2 medium brown Onionfinely chopped
- 2 medium Carrotsshredded
- 2 cups Cabbageshredded
- 1/2 cup Green Onionchopped
- 2 cups Sour Cream
- 1 teaspoon Sugarto blend with sour cream
Prepare the ingredients
Drain and rinse the Black Beans, finely chop the onions, prepare the chicken leftovers (or cook chicken breasts), shred the carrots and cabbage, and blend the sour cream with sugar.
Prepare the black bean mixture
To prepare the black beans, heat the vegetable oil in a large saucepan over medium heat. When it is hot, add the onion and sauté until translucent, about 2 minutes, then stir in the cumin, chili powder, garlic, tomato, and red wine. Add the chicken broth, black beans, and salt. Simmer to blend the flavors, stirring, about 10 minutes. In a blender or food processor, purée about 1.5 cups of the bean mixture and return to the pot. The beans should have a little liquid. Season with salt and pepper.
Prepare the wraps
Spread a tortilla with some of the beans, add the chicken, red onion, carrots, cabbage, and spring onion. Drizzle with the sour cream(mixed with sugar) sauce, and wrap. Enjoy!
Yucatan Wrap is a simple mixture of black beans, chicken, and vegetables that combines the fresh tastes of spring with the flavors typical of the Yucatan region of Mexico. In summer, add corn fresh off the cob to the mix.
Content on this page…
This wholesome wrap can be relished as a complete meal. Wrapping your hands around a piping hot Yucatan Wrap is a simple pleasure that life would be incomplete without. For those of us who are constantly on the go, a quick bite of it resets the clock on hunger. The sluggish mood and pace of work pick up, and a feeling of accomplishment takes over. Not bad for a Mexican tortilla filled with the goodness of kidney beans, tomato, onion, lettuce, and a few condiments.
Yucatan Wrap with Red Wine is great for using up that bland leftover chicken you might have in the refrigerator. A very simple, handy recipe for when you’re hungry and want something delicious (and healthy!) fast. Tortillas can be used to make anything and everything, being simple, cost-effective, and filling. Whether you’re a vegetarian or a ‘meat-eater’, tortillas can be used to wrap or roll your food. Use tortillas to make quesadillas, tacos, fajitas, wraps, and roll-ups.
Contrary to general opinion, tortillas are a great ally to a weight loss diet. Yucatan Wraps usually adds few calories to your diet and with the proper stuffing, will transform it in a perfect and tasty dish.
- Tortillas are the foundation of the Mexican diet since pre-colonial times, and although many people give them up when they start a weight-loss diet, they shouldn’t since tortillas have many health benefits. Yucatan wraps are a great source of fiber but in contrast with other foods that also contain fiber, such as cereals or bread, this fiber doesn’t contain other ingredients that promote weight gain, in fact, fibers help improve gastrointestinal function. Mexican tortillas, besides being delicious, have a large amount of folic acid.
- Depending on the size and type of tortilla you are choosing, your Yucatan wrap can be moderate in calories and serve as a good source of protein, fiber, b-vitamins, and iron. Whole grains are a good substitute for processed, refined grains such as white bread, white rice, white pasta, and when used in place of processed grains, can help improving blood sugars and keep you full. Corn and rice tortillas can be part of a gluten-free diet.
- Beans, which are great sources of fiber, are a Mexican staple food. Soluble fiber not only helps reduce cholesterol levels but also gives a feeling of fullness, and this nutrient is what beans are full of. Beans are also super sources of iron and protein.
Refrigerating Yucatan wrap is quite easy. Put it in a plastic storage bag. Make sure that the bag is tightly sealed so that the food won’t get dry. You can even use the original bag where the tortillas are stored, as long as it can be tightly sealed. I would suggest that you write the date on the storage bag, so you would know when to use the wraps before becoming null. Remember that Yucatan wraps don’t really last long when refrigerated.
Freezing the wraps is easy too. You’ll need wax papers and resealable freezer bags, though, for this purpose. Why do you need wax papers? Lining wax papers between each tortilla can prevent them from freezing into a big chunk. This would make it a lot easier for you to remove the tortillas once these have been thawed. Then place the tortillas in a resealable freezer bag. Again, you can also write the date on the freezer bag so you would know when to use the tortillas. When kept in the freezer, it can be kept in there for up to eight months.
Wraps are so versatile that there’s no end of variations to try. No doubt you’ll have some ideas of your own, but here are some of our other favorite fillings:
- Mexican BLT: bacon (or chorizo if you prefer), tomato salsa, and cos lettuce.
- Greek salad: tomato, cucumber, red onion, mint, and tzatziki with herb salad and avocado.
- Middle Eastern: falafel, houmous, grilled halloumi and tabouli.
- Tuna crunch: tuna mayo (alternatively I recommend smoked mackerel mixed with crème Fraiche and lemon juice – sounds odd but it works!), spring onions, sliced peppers, and red onion.
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