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BBQ Chicken & Black Bean Lettuce Wraps

Servings 5
Author Jennifer Hunt, RDN, LD

Ingredients

  • 2 large chicken breasts cooked and shredded (about 1 ¼ pounds before cooking)
  • 1 cup tomato sauce 8 oz can
  • 2 tbsp apple cider vinegar
  • 1 tbsp molasses
  • 1 tbsp pure maple syrup
  • 1 ½ tsp yellow mustard
  • ⅛ tsp smoked paprika
  • ⅛ tsp paprika
  • 15 oz can black beans drained & rinsed
  • 1-2 hearts of romaine lettuce

Optional Toppings

  • Chopped cilantro
  • Chopped green onion
  • Chopped yellow, orange or red bell pepper fresh, sauteed or grilled
  • Chopped mango
  • Sliced avocado
  • Fresh or frozen corn

Instructions

  1. In a medium bowl combine tomato sauce, apple cider vinegar, molasses, maple syrup, mustard, paprika and smoked paprika. Heat large non-stick skillet on medium low and add sauce to warm through 3-4 minutes, or until just barely simmering. Stir in shredded chicken and beans to warm through and allow to simmer until the sauce has been absorbed.

  2. Meanwhile, wash and dry lettuce, separating the leaves. Prepare any desired toppings.

  3. Serve BBQ chicken and beans in a bowl along with lettuce and toppings so that each person can build their own wrap. Create your lettuce wrap masterpiece and enjoy! 

Recipe Notes

  • Cook extra chicken on your meal prep day so that this recipe comes together in less than 20 minutes during your weeknight.
  • I season my chicken with salt, pepper and garlic powder and pan sear on the stove top. You could certainly use shredded rotisserie chicken or grilled chicken as well.
  • Chicken is easier to shred when warm or room temp and a bit more difficult when cold, out of the fridge.
  • This recipe was tested using Bibb/Butter Leaf lettuce but we found it was too soft and the crisp romaine held up much better.

Nutrition (without toppings)

Calories 256; Total Fat 3g; Saturated Fat 0.8g; Cholesterol 70mg; Sodium 443mg; Carb 24g; Fiber 4.4g; Total Sugar 9.8g (Added Sugar 5.6g, Natural Sugar 4.2g); Protein 31g.