Ingredients with Measurements:
- 1 lb boneless, skinless chicken breasts, cut into strips
- 2 tbsp jerk seasoning
- 1 tbsp olive oil
- 4 large flour tortillas
- 1 cup cooked rice
- 1 cup black beans, drained and rinsed
- 1 cup diced pineapple
- 1 cup shredded lettuce
- 1/2 cup diced red onion
- 1/4 cup chopped fresh cilantro
- 1/4 cup sour cream
- 1/4 cup mayonnaise
- 1 tbsp lime juice
- Salt and pepper to taste
Special equipment needed:
- Grill or grill pan
- Mixing bowls
Step-by-step instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a mixing bowl, combine chicken strips, jerk seasoning, olive oil, salt, and pepper. Mix well to coat the chicken evenly.
3. Grill chicken for 5-7 minutes on each side or until fully cooked.
4. In a separate mixing bowl, combine cooked rice, black beans, diced pineapple, shredded lettuce, diced red onion, and chopped cilantro. Mix well.
5. In another mixing bowl, combine sour cream, mayonnaise, lime juice, salt, and pepper. Mix well to make the sauce.
6. Warm up the flour tortillas in the microwave or on the grill for a few seconds.
7. To assemble the wraps, spread the sauce on each tortilla, then add the rice and bean mixture, followed by the grilled chicken strips.
8. Roll up the tortilla tightly and cut in half diagonally.
9. Serve immediately.
- Time:
Preparation time: 20 minutes
- Cooking time: 15 minutes
Temperature:
- Grill or grill pan: medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories per serving: 530
- Total fat: 19g
- Saturated fat: 4g
- Cholesterol: 85mg
- Sodium: 790mg
- Total carbohydrates: 56g
- Dietary fiber: 8g
- Sugars: 10g
- Protein: 35g
Substitutions for ingredients:
- Chicken breasts can be substituted with boneless, skinless chicken thighs.
- Jerk seasoning can be substituted with Cajun seasoning or any other spicy seasoning blend.
- Black beans can be substituted with kidney beans or pinto beans.
- Pineapple can be substituted with mango or papaya.
- Sour cream can be substituted with Greek yogurt or plain yogurt.
- Mayonnaise can be substituted with avocado or hummus.
Variations:
- Add sliced avocado or guacamole to the wraps.
- Use whole wheat or spinach tortillas instead of flour tortillas.
- Add hot sauce or jalapeno peppers for extra heat.
- Use quinoa instead of rice for a healthier option.
- Add shredded cheese or crumbled feta cheese to the wraps.
Tips and tricks:
- Marinate the chicken in the jerk seasoning for a few hours or overnight for extra flavor.
- Use a meat thermometer to ensure the chicken is fully cooked.
- Make the rice and bean mixture ahead of time and store in the fridge until ready to use.
- Use leftover grilled chicken or rotisserie chicken to save time.
- Double the recipe to make extra wraps for meal prep.
Storage instructions:
- Store leftover wraps in an airtight container in the fridge for up to 3 days.
Reheating instructions:
- Reheat the wraps in the microwave or on the grill for a few seconds until warm.
Presentation ideas:
- Serve the wraps on a platter with a side of sliced lime and extra sauce for dipping.
Garnishes:
- Garnish the wraps with chopped cilantro, sliced jalapeno peppers, or diced tomatoes.
Pairings:
- Serve the wraps with a side of sweet potato fries or plantain chips.
Suggested side dishes:
- Mango salsa
- Grilled corn on the cob
- Cucumber salad
Troubleshooting advice:
- If the wraps are too dry, add more sauce or sour cream to the mixture.
- If the chicken is not cooked through, continue grilling until the internal temperature reaches 165°F.
Food safety advice:
- Always wash your hands and cooking surfaces before and after handling raw chicken.
- Use a meat thermometer to ensure the chicken is fully cooked.
- Store leftovers in the fridge within 2 hours of cooking.
Food history:
- Jerk seasoning originated in Jamaica and is a blend of spices including allspice, thyme, and scotch bonnet peppers.
Flavor profiles:
- Spicy, sweet, and tangy.
Serving suggestions:
- Serve the wraps with a cold beer or a tropical cocktail.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: Jamaican