Chicken and Black Bean Burritos
By: Scott Koeneman
Published: Thursday, April 1, 2010 - 4:56am

Ingredients




1 teaspoon extra virgin olive oil
4 ounces chicken breast halves, filleted to equal thickness
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 inch medium onion, cut  half and sliced
6 cloves garlic, minced
3 fresh red chilies, deseeded and minced (dried and re-hydrated can be used as well)
1 jalapeno, deseeded and minced
1/4 cup fresh cilantro, chopped
juice of 2 limes

juice of 1 orange

1/4 cup chicken broth
1 tablespoon corn starch
1 1/2 cups prepared black beans
6 large high-fiber, low-fat tortillas

Preparation

1 Preheat oven to 350F 2 In a Dutch oven or oven-safe skillet, heat oil over medium-high heat. Add chicken and cook 3-4 minutes a side, until chicken is nearly done. Remove the chicken and set aside. 3 To the same Dutch oven or skillet, add onion, garlic, chilies, jalapeno, cilantro, salt and pepper. Saute until onion is tender. Add lime and orange juice and broth. Place the chicken on top of the mixture, cover and cook until chicken is tender, about 30 minutes. 4 Once the chicken is tender, remove the Dutch oven from the oven and shred the chicken using two forks. Put the Dutch oven over medium-high heat and mix a slurry of corn starch and water. When the chicken mixture boils, add the slurry and stir continuously until thickened. Remove from heat. 5 On each tortilla, place 1/6 the chicken mixture and 1/6 the black beans. Top with sour cream, cheese and your favorite pico or salsa.

About


I loved how it came out. The chicken had the zing of the citrus, the beans gave a smokey flavor and the pico packed some heat. All this was cooled by the sour cream, cheese and salad bed. It all worked out to only 377 calories with 9 grams of fat and 10 of fiber.

Comments:
Helen Pitlick

Pretty pic-- so colorful! In my book, (naturally) colorful= health