Wednesday, July 20, 2011

Cheesy feta bean & broccoli grilled chicken wrap.

So, I recently bought a small George Foreman grill. It was on sale and i remember I loved using it eons ago in college, but abhorred the cleanup ordeal. Well, i figured at this point in my mature adulthood I would tolerate the cleanup better right? Wrong. Some things never change, but alas, it is worth the grilled taste in the end! Also, seriously, nothing trumps smoldering days like today than an indoor grill. Submitted for your approval is the Cheesy feta bean & broccoli grilled chicken wrap.


1 medium fajita wrap
1 Tbsp crumbled feta cheese
1 Tbsp butter
1 tsp garlic
1 cup of broccoli
1/2 cup of black beans
1 skinless boneless thawed chicken breast
1 Tbsp EVOO
3 generous sprinkles of Mrs. Dash Table Blend


1. Take a piece of skinless boneless thawed chicken, marinate it in EVOO, garlic and Mrs. Dash table spice overnight or soak it in the ingredients 10 minutes before you slap it on the grill.

2. Steam your broccoli until it is a medium to soft texture (i like it practically mushy, i have baby syndrome when it comes to food) Heat up your black beans (I used canned this time as i was in a bit of a time crunch, but I always recommend making them fresh to avoid all the sodium content) Transfer the beans and broccoli to a pan on low heat, and mix in 1 tbsp butter, 3 generous sprinkles of Mrs. Dash, and 1 tsp of garlic powder. Let that sit on low while you preheat the grill.

3. After about a 5 minute preheat, put your thawed chicken breast/s on the grill. This will take about 11 minutes. After about 5 minutes, check on the chicken to see if it is cooking thoroughly through, sometimes it's necessary to flip and rearrange the chicken depending on how thick it is, but the grill is designed to cook both sides at once. It should be thoroughly cooked at around 11 minutes. When that is done, take your chicken and slice it up into thin fajita strips.

4. Then, put your broccoli and beans into a bowl and mix a tablespoon of feta cheese inside. Heat your wrap in the microwave for 7 seconds, put it on a plate and pour the mix on top. Then, add the chicken strips, sprinkle some garlic powder to taste, fold, cut, and enjoy. The chicken had that great grilled flavor and came out so juicy. The combination of the slightly tart feta with that was so tasty. I love feta and put it in practically everything. There you have it. A simple, cheap and healthy grilled wrap. Next time, i'll take it one step further and grill the halves for a minute, to get that slightly charred effect. I can't wait to grill veggies and my Greek grilled cheese pita!

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