Caribbean Chicken (Or Tofu) Wrap

Jun 07, 2023June 7, 20230 1
Caribbean Chicken (Or Tofu) Wrap for a Tropical Twist
in Main

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups cooked chicken , cut up into bite-size chunks ( or 2 cups firm tofu , sauteed , diced )
1 1/2 cups black beans , cooked
1 1/2 cups coconut-flavored rice
2/3 cup mango salsa
3/4 cup pureed garbanzo beans ( known as hummous dip , homemade is best )
1/2 cup pineapple chunk , cut up into bite site pieces
1/2 cup green cabbage , shredded
1/2 cup red cabbage , shredded
salt
pepper
3 tablespoons green onions , thinly sliced
8 whole wheat tortillas

Nutrision Information

Servings Per Recipe
8
Calories
379
Sugar
11g
Fat
8g
If you're looking for a healthy and flavorful twist on the classic chicken wrap, this Caribbean Chicken (Or Tofu) Wrap is the perfect choice. Featuring a mouthwatering mix of tropical ingredients like coconut, mango, and pineapple, this wrap is a quick and easy way to transport your taste buds to the Caribbean. By using either chicken or tofu as the main protein source, this dish is versatile enough to suit different dietary needs and preferences.

Instructions

1.In a large bowl, mix the cooked chicken (or tofu), black beans, and coconut-flavored rice together.
2.Add in the mango salsa, pureed garbanzo beans, pineapple chunks, and shredded cabbage, and mix well.
3.Season with salt and pepper to taste.
4.Warm the whole wheat tortillas in the microwave for 15 seconds each.
5.Place about 1/2 cup of the chicken (or tofu) mixture onto each tortilla, and sprinkle with thinly sliced green onions.
6.Fold in the sides and roll up the tortilla. Serve hot or cold.

PROS

This Caribbean Chicken (Or Tofu) Wrap is a flavorful and satisfying meal that will satisfy your cravings for a tropical dish.

It’s packed with protein, healthy fats, and vegetables, making it a well-rounded and nutritious meal.

It’s also easy to customize by switching out the chicken for tofu, or adding in extra veggies like bell peppers or avocado.

CONS

The coconut-flavored rice and pineapple add some natural sweetness to the dish, but it still contains a fair amount of carbs and sugar.

If you’re watching your carb intake, you may want to skip the tortilla and eat the chicken (or tofu) mixture as a salad instead.

HEALTH & BENEFITS

This Caribbean Chicken (Or Tofu) Wrap is a good source of protein, fiber, and healthy fats, making it a satisfying and nutritious meal.
The black beans are rich in antioxidants and plant-based protein, while the garbanzo beans are a good source of fiber and vitamins.
The mango salsa and pineapple chunks add a dose of vitamin C and other essential nutrients.
By using whole wheat tortillas, you’re also getting a good source of dietary fiber.

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