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June 4, 2012
Chicken and Bean Burritos
3/4 pound chicken breast tenders, cut into 1-inch pieces
1/2 cup prechopped onion
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 teaspoons canola oil
1/2 cup lower-sodium canned black beans, rinsed and drained
1 garlic clove, minced
2 (10-inch) flour tortillas
1 ounce preshredded Monterey Jack cheese (about 1/4 cup)
Cooking spray
1/2 cup pico de gallo
1/4 cup reduced-fat sour cream
Preparation
1. Combine first 6 ingredients in a bowl; toss well.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally. Add beans and garlic; cook 2 minutes or until heated, stirring frequently. Divide chicken mixture evenly among tortillas. Top each burrito with 2 tablespoons cheese. Roll up each burrito jelly-roll fashion.
3. Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned. Cut burritos in half. Top with pico de gallo and sour cream.
Serves 4
Nutritional Information
Amount per serving
Calories: 287
Fat: 8.8g
Saturated fat: 2.6g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 1.6g
Protein: 24.7g
Carbohydrate: 25.4g
Fiber: 2.9g
Cholesterol: 57mg
Iron: 2.4mg
Sodium: 499mg
Calcium: 101mg
Cooking Light
Posted by Lisa at June 4, 2012 2:39 PM
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