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Ingredients

1 pound Chicken breast, skinless and trimmed
1 cup Salsa
1 teaspoon Olive oil
1/2 cup Chopped onion
1/2 cup Chopped orange or yellow peppers
1/2 cup Finely chopped broccoli
1/2 cup Chopped zucchini or yellow squash
1/2 cup Frozen corn
1/2 cup Black beans
3/4 cup Low-fat or fat-free sour cream
1 cup Reduced fat cheddar, Monterey jack, or mixed package of shredded cheese
1 package Small whole-wheat flour wraps (10 per package)

Preparation

Cut the chicken into strips and place in a medium frying pan with 1/2 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 1/2 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!

Cook's Notes

Nutrition Information is for 2 wraps each. This delicious wrap incorporates many important food groups – whole grain, vegetables, dairy, (lean) protein, and legumes. To round out the meal, complement with sliced mango, pineapple, or other fruits.

Nutrition Information

Calories: 383 ; Total Fat: 5g ; Saturated Fat: 1 g ; Carbohydrates: 45 g ; Protein: 38 g ; Calcium: 342mg ; Sodium: 689mg ; Fiber: 7.5 g