Chicken and Black Bean Burritos

Chicken and Black Bean Burritos Image by: Chicken and Black Bean Burritos Author: Canadian Living

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.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: July 2005

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 boneless skinless chicken breasts cubed
  • 1 jalapeño pepper seeded and minced
  • 1 sweet red pepper chopped
  • 1 can black bean drained and rinsed
  • 1 cup salsa
  • 8 whole wheat tortillas
  • 2 1/2 cups shredded Cheddar cheese
  • 1/2 cup light sour cream

Method

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.

 

Nutritional facts <b>Per serving:</b> about

  • Sodium 938 mg
  • Protein 34 g
  • Calories 436.0
  • Total fat 16 g
  • Cholesterol 78 mg
  • Saturated fat 9 g
  • Total carbohydrate 48 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 27.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 31.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 19.0
  • Vitamin C 57.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chicken and Black Bean Burritos

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