Chicken and Black Bean Burritos

By The Canadian Living Test Kitchen

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Chicken and Black Bean Burritos
Photography by Matthew Kimura

This recipe makes 8 servings

Nutritional Info
Per serving: about	-
cal	436436 cal
pro	34 g34g pro
total fat	16 g16g total fat
sat. fat	9 g9g sat. fat
carb	48 g48g carb
fibre	8 g8g fibre
chol	78 mg78mg chol
sodium	938 mg938mg sodium
% RDI:	-
calcium	3131 calcium
iron	2121 iron
vit A	1919 vit A
vit C	5757 vit C
folate	2727 folate

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Kids need an energizing lunch that will keep them full until they arrive home. These burritos are packed with chicken and high-fibre black beans.

Ingredients

1 tbsp vegetable oil 1 1tbsp tbspvegetable oil
1 onion , chopped1 1oniononions, chopped
2 garlic cloves , minced2 2garlic clovegarlic cloves, minced
1/4 tsp salt 1/4 1/4tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper
4 4boneless skinless chicken breastboneless skinless chicken breasts, cubed
1 jalapeño pepper , seeded and minced1 1jalapeño pepperjalapeño peppers, seeded and minced
1 sweet red pepper , chopped1 1sweet red peppersweet red peppers, chopped
1 1can (19 oz/540 mL) can (19 oz/540 mL)black beanblack beans, drained and rinsed
1 cup salsa 1 1cup cupsalsa
8 large whole wheat tortillas 8 8large whole wheat tortillawhole wheat tortillas
2-1/2 cups shredded Cheddar cheese 2-1/2 2-1/2cups cupsshredded Cheddar cheese
1/2 cup light sour cream 1/2 1/2cup cuplight sour cream

Preparation

In skillet, heat oil over medium-high heat; fry onion, garlic, salt and pepper until softened, about 3 minutes. Add chicken, jalape?red pepper, beans and salsa; cook, stirring, until chicken is no longer pink inside, about 10 minutes. Let cool.

Spoon about 3/4 cup (175 mL) of the filling down centre of each tortilla; sprinkle each with 1/4 cup (50 mL) of the cheese. Fold in bottom edge, then sides; roll up. Place, seam side down, in greased 13- x 9-inch (3 L) glass baking dish. Sprinkle remaining cheese over top.

Bake in 400°F (200°C) oven until golden and hot, and cheese is melted, about 15 minutes. Serve with sour cream.

Additional information :

Freeze-ahead
After sprinkling with remaining cheese, let unbaked burritos cool for 30 minutes. Refrigerate until cold. Cover and overwrap with heavy-duty foil (or wrap individually in heavy-duty foil) and freeze for up to 1 month. Bake from frozen, loosely covered with foil, in 400°F (200°C) oven until golden and hot, and cheese is melted, about 25 minutes.

Tip: Defrost in the refrigerator overnight, warm them up in the morning and pop into a thermal lunch box. Or if your child has access to a microwave at school, wrap two burritos to warm up there. Otherwise pack them in a lunchbox that keeps food warm or cold.

Source : Canadian Living Magazine: July 2005