Cheesy chicken Mexican wrap

I am very excited to make lunch today using the happy chicken and whole-wheat wraps I made yesterday. These are simple and delicious, and if you are missing an ingredient you can substitute a whole slew of other things.

                                                                            Ingredients:

                                                                Whole-Wheat Tortillas
                                                                Precooked Organic chicken
                                                                1/8 cup cheddar cheese (or whatever kind you prefer!)
                                                                banana and jalapeno peppersP1080840
3 tablespoons black beans
2 tablespoons plain Greek yogurt

Combine all of the ingredients on top of the tortilla. heat in frying pan or in the microwave. Add a dollop of Greek yogurt, and rolllll it up! (I think plain Greek yogurt tastes the same as sour cream and it is a much healthier and nutritious choice.)

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Yum!!

Tortillas!

I knew I wanted to make some chicken wraps from the whole roasted chicken I made and I was looking for some tortillas at the grocery store. However, I was extremely disappointed to find that all of the wraps had long lists of ingredients. Even the brands that claimed to be healthy and 100% whole wheat had many ingredients that I couldn’t pronounce. I have included a few of them here.

IMG_0074This one even says Xtreme wellness on the front…yea..ok.IMG_0075

There are well over 35 ingredients in these wraps. The second ingredient is enriched bleached flour which is a highly refined white flour. Calcium propanoate is a mold inhibitor and according to the Pesticide Action Network it is slightly toxic. Natural and artificial flavors, I talked about here. And microcystalline cellulose is another term for refined wood pulp, which is used as an anti-caking agent. Yuck. I thought the next package I picked up might be better because it said 100% whole wheat on the front.

IMG_0076 Unfortunately, I was wrong again…

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Again, these wraps have a whole slew of ingredients. At least the first ingredient is in fact whole wheat flour. However, the next ingredient hydrogenated soybean oil is also known as a source of trans fat.

I walked away from the shelf and didn’t end up buying any of the wraps, and thought to myself that I could make a much healthier version at home. This is what I came up with.

Whole Wheat Tortilla Wraps  P1080840

 

Ingredients:

2 1/2 cups whole-wheat flour
1/4 cup refined coconut oil (unless you don’t mind the coconut taste, then use virgin)
1 1/4 cup warm waterP1080831
1 teaspoon salt

 

1. Add flour and salt to a mixing bowl. Attach a dough hook to the mixer
2. Heat up the coconut oil until it is liquid, add to the mixing bowl            
3. Mix until the oil is combined
4. Add in the water a small amount at a time until the dough is formed
5. Split into 12 pieces
6. Roll out dough into circles, (they don’t have to be perfect, I’m really bad at this)
7. Place in warmed non-stick frying pan, set heat to medium, cook only for 1-2 minutes each side

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Per Serving Serves 12
Calories 114
Fat 5
Carbs 15
Protein 3

***I have also found that if you cut the tortilla into quarters and place on baking sheet in the oven for just a couple minutes they make delicious tortilla chips to enjoy with salsa or hummus!