Cobb Salad Wraps with Tomatoes, Avocado and Black Beans

A cobb salad traditionally has loads of chicken, blue cheese, bacon and heavy dressing. I’ve lightened up this classic and tossed the main ingredients into a wrap. It’s delicious.

1. Lightly coat a nonstick grill pan with vegetable spray and set over medium heat. Grill the chicken for 4 minutes on each side or until no longer pink. Cool slightly, then slice thinly.

2. Combine the tomatoes, red pepper, avocado, black beans, green onions and parsley in a large bowl. Add the lemon juice, sour cream, olive oil, garlic, chili sauce, salt and pepper and mix well.

3. Spread one-half of each of the tortillas with some of the tomato mixture. Top with slices of chicken and the shredded cheese. Fold in 2 sides and roll up. Place the wraps in a clean grill pan and cook for 5 minutes, turning halfway, just enough to warm through. (Or heat in a 400°F oven for 5 minutes until warm.) Cut in half and serve.

8 oz skinless boneless chicken breasts (about 2 breasts)
1/2 cup diced plum tomatoes
1/2 cup diced red bell pepper
1/2 cup diced ripe avocado
1/3 cup canned black beans, drained and rinsed
1/4 cup finely chopped green onions
1/4 cup chopped parsley
4 tsp lemon juice
1 Tbsp low-fat sour cream
1 Tbsp olive oil
1 tsp finely chopped garlic
1/2 tsp hot chili sauce
pinch of salt and pepper
1/2 cup shredded aged light cheddar cheese
4 large whole wheat flour tortillas

Nutritional Analysis per Serving (1/2 wrap)

Calories 132
Protein 11 g
Fat 5.1 g
Saturated Fat 1.2 g
Carbohydrates 19 g
Cholesterol 19 mg
Sodium 193 mg
Fiber 2.4 g

Prep Time: 15 minutes
Cook Time: 12 minutes

Make Ahead: Wraps can be made early in the day Grill just before serving.

Serves 8

Nutrition Watch: If you eat chicken on a regular basis, try to use certified organic chicken as much as possible. These chickens aren’t given any hormones to enhance their size nor any antibiotics, and they are fed grains that have been grown organically