A few, simple ingredients here, but each one plays
an important—and tasty—role. Lean seared chicken breast, nutritious clover
sprouts and great northern beans, multigrain flatbread—what’s not to feel good
about?
Even with light ingredients, the taste is
deliciously satisfying. And so is the combination of crunchy-creamy-tender
texture. (If you can’t find clover sprouts, substitute alfalfa.)
Note: There’s
no actual sauce for the wraps in this recipe, but that’s where the mashed beans
come in. Smashing warm, soft beans with a mixture of olive oil and chicken
broth results in a thick, creamy spread that takes the place of any additional
sauce.
And a
bonus: The bean spread acts as a binder when you fold over the wraps. No need
to worry about fall-out.
Makes 2 wraps
Ingredients
- 1 tbsp olive oil, plus more for brushing
- 3/4 cup canned great northern beans, rinsed and
drained
- 3 tbsp chicken broth
- sea salt
- freshly ground black pepper
- 1/2 lb chicken tenders or cutlets, about 1/2 inch
thick
- 2 7-X-10-inch multigrain (or whole-wheat) wraps
- 1 cup loosely packed clover (or alfalfa) sprouts
- 1/2 cup julienned (matchstick-sized) red bell
pepper strips
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Multigrain Flatbreads |
|
Julienned Bell Pepper |
Preparation
- Heat a small, nonstick skillet over medium-low heat
and add 1 tablespoon of oil. Add the beans and broth and season with salt and
pepper. Stir to combine and cook 5 minutes.
- Use a potato masher to smash the beans to a smooth
consistency. Remove from the heat. (If needed, reheat gently over very low heat
before using.)
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Beans Beginning to Cook |
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Mashed Beans
- Heat a heavy, preferably cast-iron, skillet over medium-high heat and brush lightly with olive oil. Season the chicken with salt and pepper and sear until lightly charred and just cooked through, 4-5 minutes per side, depending on thickness.
- Transfer to a cutting board and let rest 3 minutes. Cut into thin diagonal strips.
- Lay the wraps on a work surface and spread the mashed beans over each one, leaving about a 1/2-inch edge all around.
- Divide the chicken, sprouts, and bell pepper on top.
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|
Chicken Beginning to Sear |
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Chicken after Turning |
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Seared Chicken |
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Sliced Chicken |
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Bean Spread Layer |
|
Chicken Added |
Fold up the bottom edges and wrap
up the sides, overlapping. Serve right away or at room temperature.
|
Pan-Seared Chicken Wraps with White Bean Spread |
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