Ingredients
For the Chicken:
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tbsp taco seasoning (store-bought or homemade)
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Wrap:
- 4 large flour tortillas (burrito-size)
- 1 cup (150g) shredded cheddar or Monterey Jack cheese
- 1 cup (165g) canned black beans, drained and rinsed
- 1 cup (165g) canned corn, drained
- 1 large tomato, diced
- 1 avocado, sliced
- 1/4 cup (15g) chopped fresh cilantro
- 1/4 cup (60ml) sour cream or Greek yogurt
- 1/4 cup (60ml) salsa (mild, medium, or hot)
Instructions
Step 1: Prepare the Chicken
Start by seasoning your chicken. Place the boneless, skinless chicken breasts on a plate and rub them with olive oil. Sprinkle the taco seasoning, salt, and pepper evenly on both sides of the chicken breasts. You want to make sure that the chicken is well-coated to get the full burst of flavor.
Heat a skillet over medium-high heat. Once hot, add the seasoned chicken breasts and cook for about 5-7 minutes on each side. You want the chicken to be golden brown on the outside and fully cooked on the inside. A quick check of the internal temperature with a meat thermometer should read 165°F (75°C). If you don’t have a thermometer, cut into the thickest part of the chicken to check that it’s no longer pink and juices run clear.
After cooking, set the chicken aside to rest for about 5 minutes. Resting the meat helps keep it juicy. Once rested, slice the chicken into thin strips. These slices will be easy to roll up into the tortillas and provide a perfect balance of flavor in every bite.
Step 2: Assemble the Wraps
Now, it’s time to assemble the wraps. Lay a tortilla flat on a clean surface or plate. Start by spreading about 1 tablespoon of sour cream and 1 tablespoon of salsa in the center of the tortilla. These two ingredients provide the creamy and zesty base for the wrap.
Next, layer the shredded cheese (cheddar or Monterey Jack works best), followed by the sliced chicken, black beans, corn, diced tomato, and avocado slices. Sprinkle the fresh cilantro on top to give it that fresh, herbaceous flavor.
Be sure not to overload the tortilla—just enough to make a satisfying wrap without it bursting open. Once you’ve added the ingredients, it’s time to roll.
Step 3: Wrap and Roll
To wrap, start by folding in the sides of the tortilla. This prevents the fillings from spilling out. Then, roll the tortilla tightly from the bottom to the top, like you would with a burrito. Try to keep everything snug inside so the wrap holds together as you eat. Repeat this process for the remaining tortillas and ingredients.
Step 4: Serve
Once all the wraps are rolled up, slice them in half diagonally for a neat presentation. Serve the wraps with a side of salsa, guacamole, or even a light salad to complement the flavors. You can also prepare a simple side of chips or a cold drink like iced tea or lemonade to go with your meal.
Notes
1. How to Tell if Chicken is Fully Cooked
If you’re unsure whether the chicken is done, use a thermometer. If you don’t have one, cut into the thickest part of the chicken breast and check if the meat is white and juices run clear. If there’s any pinkness inside, return the chicken to the skillet and cook for a couple more minutes.
2. Tortilla Wrapping Tips
It’s important to warm the tortillas before you wrap them to make them more pliable and prevent them from tearing. You can heat them briefly in a skillet or microwave them for 15-20 seconds to make them soft and easy to fold.
3. Vegetable Variations
Feel free to customize the vegetables inside your wrap. If you have bell peppers, red onions, or corn on the cob lying around, they can easily be grilled or sautéed and added to the wrap for extra texture and flavor.
4. Avoiding Overcooked Veggies
If you decide to add sautéed veggies to the wraps, be careful not to overcook them. Vegetables should remain tender but still have a slight crunch. To avoid overcooking, keep a close eye on them while they’re in the pan, and consider cooking them on medium heat to control the cooking process.
5. Meal Prep
This recipe is perfect for meal prep. You can cook the chicken in advance and store it in the fridge for up to 3 days. Then, when you’re ready, simply assemble the wraps. You can also store the wraps in foil or parchment paper for easy on-the-go lunches.
- Prep Time: 10 minutes
- Cook Time: 15 minutes