Sonoma Diet Chicken And Black Bean Wrap Food

MEXICAN CHICKEN & BLACK BEAN WRAPS

Steps:

• Heat the oil in a frying pan, tip in the onion and fry for 5 mins until golden. Stir in the garlic, cumin, paprika and oregano and cook for 2 mins. Tip in the beans and the chicken and heat through, then stir in the chilli, tomatoes and coriander, season and keep warm.
• Lay a tortilla in a non-stick pan, sprinkle with cheese and heat until melted. Slide the wrap onto a board, spoon over a quarter of the chicken filling and roll up tightly. Repeat to make three more wraps. Mix the yogurt and chipotle sauce and serve on the side with guacamole and lime wedges for squeezing over.

SONOMA DIET CHICKEN AND BLACK BEAN WRAP

Steps:

• For the spread:.
• In a covered small saucepan cook onions, coriander, and cumin in hot oil about 20 minutes or until very tender, stirring occasionally. Remove from heat. Stir in cilantro.
• Transfer onion mixture to a blender or food processor. And black beans, water, lime juice, chipolte pepper and salt. Cover and blend until nearly smooth. Chill before serving. Keeps up to three days.
• For the wraps:.
• Place about a tablespoon spread on one side of tortilla. Top with chicken, spinach, cilantro, and salsa. Roll up.
• Or, if watching carbs religiously, just omit tortilla and make a pile of beans, spinach, cilantro, and salsa.

SONOMA CHICKEN

Steps:

• Rinse the chicken and pat it dry with paper towels. Cut it crosswise into 8 equal pieces. With the cut side up, use the palm of your hand to flatten each piece to slightly less than 1/2-inch thickness. Sprinkle both sides of the chicken pieces with some of the rosemary, garlic powder, salt, and black pepper, and set aside.
• Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for about 2-3 minutes on each side or until nicely browned and no longer pink inside. Remove the chicken from the skillet and set aside to keep warm.
• Add the onion rings, mushrooms, and 1 tablespoon of the broth to the skillet. Cover and cook, stirring frequently, for a couple of minutes or until the onions and mushrooms start to brown and begin to soften. Add a little more broth if the skillet becomes too dry, but only enough to prevent scorching.
• Add the remaining broth, wine, and tomatoes to the skillet mixture and bring to a boil. Reduce the heat to medium-low, cover, and cook for about 3 minutes or until the tomatoes have softened. Raise the heat to medium-high and cook uncovered, stirring frequently, for several minutes or until about 1/4-1/3 cup of liquid remains in the skillet.
• To serve, place some of the chicken on each of 4 serving plates. Top each serving with some of the vegetable mixture, pan juices, and a sprinkling of parsley. Serve hot.