Sunday, January 04, 2015

Healthy Recipes - Avocado, Chicken and White Bean Wrap!!

The first recipe I tried this weekend was an Avocado, Chicken and White Bean Wrap!!

I found a few recipes that mixed avocado and white beans together and as that seemed to meet my criteria of healthy, affordable, filling and tasty I thought I would give it a try!!

Now, a few of the recipes I tried had this cold and without chicken and instead a "coleslaw" mixture.  Well, I didn't want to make a coleslaw mixture and I wanted something warm as it is cold where I live right now.  I also had just cooked some plain chicken in the crockpot* the night before and thought that would be a perfect addition.

I have made this a few times this weekend so some of the pictures were from different attempts.  The final recipe is my favorite combination.

First you take a half of a medium (ripe) avocado and a 1/4 cup of rinsed white beans (Great Northern Beans) and mash together with a fork in a bowl.  Add a dash of salt. I wouldn't puree this as you still want some texture to this.

Next, spread this on a whole wheat flour tortilla or some healthy wrap.  I used a whole wheat flour tortilla as that is what we have in the house.  Some though can have close to 200 calories (eek!), so aim for one closer to 100.  I may also try a flavored wrap next time for added taste!  Once you spread that on, add about 1 oz of your shredded chicken.

(This was my first attempt where I used a 1/2 cup of white beans and 2oz of chicken.  
Just too much for the tortilla and too much chicken.)

Next, wrap that bad boy up burrito style.  Do a quick spray of EVOO cooking spray on the side with the seem and place into a preheated (on medium low) pan.  Spray the other side with the cooking spray once in the pan.


This doesn't take long, so once it is at your desired crispiness, remove and enjoy!!

The thing I like about the avocado, bean & chicken combination is that I can eat this many different ways.  I can have it like above with a bowl of soup for a warm and filling meal.

I can do a cold wrap and throw in some lettuce, tomato, and/or roasted red peppers for a great work lunch.

The avocado and bean "mash" is actually good enough on its own and would make for a fantastic dip!  And I love dips, so I should know.  Some pita chips and red/green peppers make for a great side to the dip.

I would also add this to a salad in place of a dressing.

It is filling and contains healthy fats and proteins.

This is also quick and inexpensive.

The whole thing took no longer than 10 minutes to make.  And the price was as followed: .79 for a can of beans, $1.00 for the avocado, $1.89 for an 8 pack of of whole wheat tortillas, chicken was only a couple dollars. (We buy ours from the butcher and get a lot of it so do not know the exact price, but you are only using an ounce so if you don't have any you can use another meat or keep it meat-free!)  So very affordable!

Nutrition: 312 calories
Lower your calories by getting a low calorie/low carb wrap.  Or opt for one of the other non-wrap options above.

Pam Cooking Spray - Olive Oil, 1 second spray: Calories: 7
Chicken Breast-homemade - Boiled, 1 oz - Calories: 35
Walmart - White Beans (Canned), 1/4 cup - Calories: 50
Ortega - Whole Wheat Tortilla, 1 tortilla - Calories: 120
Fresh - Avocado - Hass, Medium, 1/2 of medium size - Calories: 100
Salt - Salt, 0.4 gram (One dash) - Calories: 0

Hope you enjoy!!  Let me know if you try and have any modifications or additions!!
Next up, something with spaghetti squash....out of my comfort zone, but interested!!

*Boiled boneless skinless chicken breast - I add a chicken breast to a crockpot with water, salt and pepper and a bullion cube and cook on high for 4-5 hours or low for 6-8 hours.  Then shred when falls apart and is a perfect addition for lunches.

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