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Photo: Johnny Autry Photo by: Photo: Johnny Autry

Chicken and Bean Burritos

Try also using this filling for tacos, quesadillas, or nachos. Adults can spike it with jalapeños.

Cooking Light JUNE 2012

  • Yield: Serves 4 (serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream)

Ingredients

  • 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.

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
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Chicken and Bean Burritos recipe

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