03/09/2012 12:30 EST | Updated 05/09/2012 05:12 EDT

No tortillas needed in these wraps with kick: Spicy smoky refried chicken wraps

Gluten-free and lower-carb wasn't the goal, but that's what I got.

I was making dinner and all I really wanted was a fast, filling and easy chicken something-or-other. I was thinking chicken and refried bean burritos, but realized too late that I didn't have any tortillas. Rather than abandon the idea, I went ahead without. Instead of using the chicken as the filling, I pounded it flat and used it as the wrap itself.

The result was delicious, versatile and simple. Though I used refried beans and cheese as my filling, there's no reason you couldn't substitute the vegetables or whole beans of your choice. And while I used regular sour cream and mozzarella, you could make this dinner low-fat simply by switching to those varieties of dairy.

Best yet, this dish also is easily prepped ahead of time. The night before or the morning of, follow the recipe right up to the point of cooking, then cover in plastic wrap and refrigerate until ready to cook. Just be sure to use kitchen twine or toothpicks to hold the wraps together so they don't unroll during the day.

Spicy Smoked Refried Chicken Wraps

Start to finish: 45 minutes

2 boneless, skinless chicken breasts

Juice of 1 lime

Salt and ground black pepper, to taste

1 can (398 ml/14 oz) refried beans

5 ml (1 tsp) hot sauce (more or less to taste)

5 ml (1 tsp) ground cumin

5 ml (1 tsp) smoked paprika

250 ml (1 cup) shredded mozzarella cheese

Tomato salsa, to garnish

Chopped fresh cilantro, to garnish

Sour cream

Heat oven to 180 C (350 F). Coat a rimmed baking sheet with cooking spray.

Carefully slice each chicken breast in half horizontally to create 2 thin fillets. One at a time, place each fillet between sheets of plastic wrap and pound with a meat mallet or rolling pin until evenly thin and about twice as large. Sprinkle both sides of each piece of chicken with lime juice, then season with salt and pepper. Arrange on prepared baking sheet, then set aside.

In a medium bowl, mix together refried beans, hot sauce, cumin, paprika and cheese. Spread a quarter of the mixture evenly over each fillet.

Roll each fillet into a tight bundle. If needed, the bundles can be tied with kitchen twine or pinned with toothpicks to keep from unrolling.

Spritz each bundle with cooking spray, then bake for 25 minutes or until a thermometer inserted at the centre of the bundles reads 74 C (165 F). Serve topped with salsa, cilantro and sour cream.

Makes 4 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 250 calories; 60 calories from fat (23 per cent of total calories); 6 g fat (4 g saturated; 0 g trans fats); 55 mg cholesterol; 20 g carbohydrate; 28 g protein; 6 g fibre; 940 mg sodium.