Introduction
Are you in the mood for a delicious and satisfying meal that’s both nutritious and easy to prepare? Look no further! This chicken salad wrapped in flour tortillas is a perfect choice for lunch or dinner. Packed with protein from the chicken and black beans, fiber from the corn and vegetables, and healthy fats from the avocado, this colorful dish will delight your taste buds while providing a host of health benefits.
Detailed Ingredients with measures
– 3 cups cooked chicken, chopped
– 1 (15-ounce) can black beans, rinsed and drained
– 1 (15-ounce) can corn, drained
– 1 red bell pepper, diced
– 1 cup cherry tomatoes, halved
– ½ red onion, diced
– ¼ cup cilantro, minced
– 1 avocado, diced
– 6 flour tortillas
Dressing:
– ¾ cup mayonnaise
– ¾ cup sour cream (or plain Greek yogurt)
– 2 tablespoons lime juice
– 1 (1-ounce) packet taco seasoning
– 1 teaspoon onion powder
– ½ teaspoon parsley
Prep Time
20 minutes
Cook Time, Total Time, Yield
Cook Time: 0 minutes
Total Time: 20 minutes
Yield: Serves 6
Enjoy this vibrant chicken salad wrapped in warm tortillas for a satisfying meal that combines great flavors and textures!
Detailed Directions and Instructions
Step 1: Prepare the Dressing
In a medium-sized bowl, combine ¾ cup mayonnaise, ¾ cup sour cream (or plain Greek yogurt), 2 tablespoons lime juice, 1 packet of taco seasoning, 1 teaspoon onion powder, and ½ teaspoon parsley. Mix all ingredients until the mixture is smooth and well-blended. Set aside.
Step 2: Combine Salad Ingredients
In a large mixing bowl, add 3 cups of chopped cooked chicken, 1 can of black beans (rinsed and drained), 1 can of corn (drained), 1 diced red bell pepper, 1 cup of halved cherry tomatoes, ½ diced red onion, and ¼ cup of minced cilantro. Gently fold these ingredients together until they are evenly distributed.
Step 3: Add the Dressing
Pour the prepared dressing over the salad mixture. Using a spatula or large spoon, gently toss the salad until all components are evenly coated with the dressing. Take care not to mash the avocado or other delicate ingredients.
Step 4: Serve in Tortillas
Take 6 flour tortillas and fill each one with a portion of the chicken salad mixture. Fold the tortillas around the filling and serve immediately, or refrigerate until ready to serve.
Notes
Note 1: Customization
Feel free to customize the salad by adding other ingredients such as jalapeños for heat, or cheese for extra flavor.
Note 2: Tortilla Choices
You can use whole wheat or corn tortillas instead of flour tortillas if preferred.
Note 3: Storage
Store leftover chicken salad in an airtight container in the refrigerator. It is best consumed within 2-3 days.
Note 4: Serving Suggestions
This salad also works well served on a bed of greens or as a dip with tortilla chips.
Cook techniques
Mixing Dressings
To create a smooth dressing, start by combining the mayonnaise, sour cream, lime juice, taco seasoning, onion powder, and parsley in a bowl. Whisk thoroughly until all ingredients are well incorporated and there are no lumps.
Chopping Ingredients
When preparing your salad ingredients, ensure that the chicken, bell pepper, red onion, and avocado are chopped into bite-sized pieces. This allows for even mixing and easier consumption.
Rinsing and Draining Canned Ingredients
Before adding black beans and corn to the salad, make sure to rinse and drain them thoroughly. This removes excess sodium and helps prevent the salad from becoming watery.
Tossing Salad
Once the dressing is combined with the salad ingredients, gently toss everything together using a large spoon or salad tongs. Be careful not to mash the avocado, ensuring all components remain intact.
Serving in Tortillas
To serve the chicken salad, place a generous scoop into the center of each flour tortilla. Roll them up tightly, folding in the sides to create a neat wrap that keeps the filling secure.
FAQ
Can I use different types of beans in the salad?
Yes, you can substitute black beans with pinto beans, kidney beans, or any other variety you prefer.
How can I make this salad healthier?
You can use Greek yogurt instead of sour cream for a lighter option, and opt for whole wheat tortillas instead of regular flour tortillas.
Can I prepare the salad ahead of time?
Yes, you can prepare the salad ingredients in advance and store them separately from the dressing. Combine them just before serving to maintain freshness.
What can I use instead of lime juice?
If you don’t have lime juice, lemon juice can be used as an alternative for a similar tangy flavor.
Is it possible to add more vegetables?
Absolutely! Feel free to add any additional vegetables like cucumber, radishes, or shredded carrots to enhance the salad’s flavor and nutrition.
Conclusion
This chicken salad served in flour tortillas is a delightful combination of flavors and textures, making it a hearty and satisfying meal. The use of fresh ingredients combined with a creamy, tangy dressing elevates the dish, ensuring it is both nutritious and delicious. Perfect for gatherings, picnics, or a quick weeknight dinner, this recipe is sure to impress.
Variation with Quinoa
Consider replacing flour tortillas with quinoa bowls for a gluten-free option. Serve the salad mixture over a bed of cooked quinoa for added protein and a wholesome twist.
Taco Night Twist
Instead of salad, use the ingredients to create loaded tacos. Fill taco shells with the salad mixture and top with additional avocado and cilantro for a fresh and vibrant taco night.
Grain Bowl Delight
Transform the salad into a grain bowl by adding cooked brown rice or farro at the base, then layering the chicken salad on top for a filling and balanced meal.
Veggie-Focused Option
For a vegetarian version, substitute the chicken with grilled zucchini or mushrooms. Retain the remaining ingredients for a hearty and flavorful salad that everyone can enjoy.
Dip and Chips
Use the salad as a dip instead by omitting the tortillas and serving it with tortilla chips or pita chips for a fun appetizer at parties or gatherings.
