Finding healthy dinner options that truly satisfy can be a challenge, especially when you’re craving something comforting.
This recipe is designed to bridge that gap, offering a meal that feels indulgent and delicious while still aligning with your healthy eating goals. It’s perfect for those busy weeknights when you want a home-cooked meal without spending hours in the kitchen.
This dish proves that balanced meals don’t have to be bland or complicated. It’s packed with flavor, easy to prepare, and uses readily available ingredients, making it an ideal choice for beginners and experienced cooks alike. Get ready to enjoy a satisfying dinner that the whole family will love.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
Healthy Turkey and Black Bean Wraps
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This recipe offers a healthy, comforting, and easy-to-make meal perfect for busy weeknights. It’s packed with flavor, uses readily available ingredients, and is designed to satisfy while aligning with healthy eating goals. Ideal for quick family dinners or meal prepping.
Ingredients
Instructions
1. Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the ground turkey or chicken and cook, breaking it up with a spoon, until it’s no longer pink, about 5-7 minutes. Drain any excess fat. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Stir in the diced tomatoes (undrained), rinsed black beans, drained corn, chili powder, cumin, salt, and pepper. Pour in the low-sodium chicken broth. Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 10 minutes, allowing the flavors to meld. The mixture should be slightly thickened.
3. Remove the skillet from the heat and stir in the 1/4 cup of fresh chopped cilantro. Taste and adjust seasonings if necessary.
4. While the filling simmers, warm the whole wheat tortillas according to package directions. You can do this in a microwave for 15-20 seconds per tortilla, or in a dry skillet over medium heat for about 30 seconds per side until pliable.
5. Spoon about 1/2 to 3/4 cup of the warm filling into the center of each warmed tortilla. Sprinkle about 2 tablespoons of shredded reduced-fat cheddar cheese over the filling.
6. Fold the sides of the tortilla over the filling, then roll it up tightly to create a burrito or wrap. Repeat with the remaining tortillas and filling. Serve immediately with your favorite optional toppings.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: main dish
- Method: saute
- Cuisine: american
Nutrition
- Serving Size: 1 wrap
Keywords: healthy, weeknight, easy, turkey, black bean, wrap, comfort food, quick, dinner, family friendly
What You’ll Love About This Quick And Easy Recipe
This recipe is a true weeknight hero, perfect for anyone looking to enjoy a wholesome, comforting meal without a lot of fuss. It’s ideal for busy parents, individuals learning to cook, or anyone who appreciates a delicious dinner that comes together quickly. You’ll love how simple the steps are, making it accessible even after a long day. The flavors are universally appealing, ensuring that even picky eaters will find something to enjoy. Serve it for a casual family dinner, a cozy night in, or as a reliable option when you need a healthy meal on the table fast. It’s a fantastic way to incorporate more balanced eating into your routine without feeling deprived of your favorite comfort foods.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients before you start cooking can make the entire process smoother and more enjoyable. This recipe uses common pantry staples and fresh produce that are easy to find at any grocery store.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can corn, drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 cup low-sodium chicken broth
- 1/4 cup chopped fresh cilantro, plus more for garnish
- 4 whole wheat tortillas (8-inch)
- 1/2 cup shredded reduced-fat cheddar cheese
- Optional toppings: Greek yogurt or light sour cream, sliced avocado
For the ground meat, you can easily swap lean ground turkey for lean ground chicken or even extra-lean ground beef if that’s what you have on hand. If you’re not a fan of cilantro, fresh parsley makes a good alternative, or you can simply omit it. When choosing diced tomatoes, look for varieties that are low in sodium to keep the overall dish healthier. Feel free to use frozen corn instead of canned; just ensure it’s thawed before adding it to the pan.
Time Needed From Start To Finish
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
How To Make It Step By Step With Visual Cues
Creating this delicious and healthy comfort food is straightforward. Follow these steps for a perfect meal every time.
- Brown the Meat and Aromatics: Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the ground turkey or chicken and cook, breaking it up with a spoon, until it’s no longer pink, about 5-7 minutes. Drain any excess fat. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.
- Combine the Filling Ingredients: Stir in the diced tomatoes (undrained), rinsed black beans, drained corn, chili powder, cumin, salt, and pepper. Pour in the low-sodium chicken broth. Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 10 minutes, allowing the flavors to meld. The mixture should be slightly thickened.
- Stir in Fresh Cilantro: Remove the skillet from the heat and stir in the 1/4 cup of fresh chopped cilantro. Taste and adjust seasonings if necessary. This vibrant herb adds a burst of freshness.
- Prepare the Tortillas: While the filling simmers, warm the whole wheat tortillas according to package directions. You can do this in a microwave for 15-20 seconds per tortilla, or in a dry skillet over medium heat for about 30 seconds per side until pliable.
- Assemble the Dishes: Spoon about 1/2 to 3/4 cup of the warm filling into the center of each warmed tortilla. Sprinkle about 2 tablespoons of shredded reduced-fat cheddar cheese over the filling.
- Fold and Serve: Fold the sides of the tortilla over the filling, then roll it up tightly to create a burrito or wrap. Repeat with the remaining tortillas and filling. Serve immediately with your favorite optional toppings. The cheese will melt slightly from the warmth of the filling.
Easy Variations And Serving Ideas That Fit Real Life
This versatile recipe can be adapted to suit various tastes and occasions. For a kid-friendly twist, you can serve the filling as a “deconstructed” bowl with separate piles of meat mixture, cheese, and warmed tortilla strips, allowing children to assemble their own. You could also add a dollop of Greek yogurt or a sprinkle of extra cheese.
To make it a party or buffet-friendly option, prepare the filling and keep it warm in a slow cooker. Set out a station with warmed tortillas and various toppings like shredded lettuce, diced tomatoes, pickled jalapeños, and different salsas. This allows guests to customize their wraps.
Consider adding a squeeze of fresh lime juice over the finished wraps for an extra zing. For a bit of heat, a dash of your favorite hot sauce or a pinch of red pepper flakes stirred into the filling would be delicious. You could also serve these alongside a simple green salad with a light vinaigrette for a complete and balanced meal.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have small pitfalls. Being aware of them can help you achieve perfect results every time.
One common mistake is overcooking the ground meat, which can make it dry and crumbly. Cook it just until it’s no longer pink, then drain any excess fat promptly.
Another slip-up is not draining the canned ingredients properly. Black beans and corn should be thoroughly rinsed and drained to remove excess sodium and liquid, which could make your filling watery.
Forgetting to simmer the filling for the recommended time can result in less flavorful wraps. The 10-minute simmer allows the spices and broth to infuse the ingredients, deepening the overall taste. Don’t rush this step.
Finally, overfilling the tortillas can make them difficult to roll and messy to eat. Start with a conservative amount of filling (about 1/2 to 3/4 cup) and add more if you find it manageable without tearing the tortilla. Warming the tortillas beforehand is also crucial; cold tortillas are more likely to crack when rolled.
How To Store It And Make It Ahead Without Ruining Texture
This recipe is excellent for meal prepping and enjoying leftovers. To store any leftover filling, transfer it to an airtight container and refrigerate for up to 3-4 days. The filling reheats beautifully in the microwave or on the stovetop over medium-low heat until warmed through.
If you want to make these ahead, it’s best to prepare the filling and store it separately from the tortillas. When you’re ready to eat, simply warm the filling, warm the tortillas, and assemble fresh. This prevents the tortillas from becoming soggy.
You can also freeze the cooked filling for longer storage. Allow it to cool completely, then transfer it to a freezer-safe bag or container. It will keep in the freezer for up to 2-3 months. Thaw overnight in the refrigerator before reheating. Freezing assembled wraps is generally not recommended as the tortillas can become gummy or brittle upon thawing and reheating.
Questions People Always Ask Before Making This Recipe
Can I use a different type of bean? Absolutely! Kidney beans or pinto beans would work well as a substitute for black beans. Ensure they are rinsed and drained thoroughly.
What if I don’t have chicken broth? You can use vegetable broth instead, or even just water, though the broth adds more depth of flavor.
Can I make this vegetarian? Yes, easily! Omit the ground turkey/chicken and use an extra can of black beans or a can of lentils for added protein. You could also use a plant-based ground meat substitute.
Are there any dairy-free cheese options? Many grocery stores offer dairy-free shredded cheddar cheese alternatives that would melt similarly and work well in this recipe.
How can I make this spicier? Add a pinch of cayenne pepper, a dash of hot sauce to the filling, or include some diced jalapeños (fresh or canned) with the onion.
Can I use corn tortillas instead of whole wheat? Yes, you can! Corn tortillas are a great gluten-free option, but they can be more prone to tearing. Warm them very well to
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
