Chicken and Black Bean Burritos
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.
Servings: 8
Ingredients:
Photo: Chicken and Black Bean Burritos
Photography by Edward Pond
| Nutritional Info | |
| Per serving: about | - |
| cal | 436 |
| pro | 34 g |
| total fat | 16 g |
| sat. fat | 9 g |
| carb | 48 g |
| fibre | 8 g |
| chol | 78 mg |
| sodium | 938 mg |
| % RDI: | - |
| calcium | 31% |
| iron | 21% |
| vit A | 19% |
| vit C | 57% |
| folate | 27% |
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1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1/4 tsp (1 mL) each salt and pepper
4 boneless skinless chicken breasts, cubed
1 jalapeño pepper, seeded and minced
1 sweet red pepper, chopped
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) salsa
8 large whole wheat tortillas
2-1/2 cups (625 mL) shredded Cheddar cheese
1/2 cup (125 mL) light sour cream
Preparation:
In skillet, heat oil over medium-high heat; fry onion, garlic, salt and pepper until softened, about 3 minutes. Add chicken, jalapeño, 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
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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
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