chicken and black bean burritos
categories:  Chicken |    

Prepared: 2005-07-13

Ingredients:

• 1 tbsp vegetable oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1/4 tsp salt
• 1/4 tsp pepper
• 4 boneless skinless chicken breasts, cubed
• 1 jalapeño pepper, seeded and minced
• 1 sweet red pepper, chopped
• 1 can (19oz/540ml) black beans, drained and rinsed
• 1 cup salsa
• 8 large whole wheat tortillas
• 2 1/2 cups cheddar cheese, shredded
• 1/2 cup 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 pepper, red pepper, beans and salsa
• cook stirring, until chicken is no longer pink inside, about 10 minutes
• let cool
• spoon about 3/4 cup of the filling down the centre of each tortilla
• sprinkle each with 1/4 cup of the cheese
• fold in bottom edge, then sides
• roll up
• place, seam side down, in greased 13x9-inch glass baking dish
• sprinkle remaining cheese over top
• bake in 400°F oven until golden and hot, and cheese is melted, about 15 minutes
• serve with sour cream

Freeze ahead: after sprinkling with remaining cheese, let unbaked burritos cool for 30 minutes. refridgerate 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 oven until golden and hot, and cheese is melted, about 25 mintues.

makes 8 servings @ 436 calories per serving