For those who love food with a Mexican flare, burritos are a popular entrée. Unfortunately, they can also be high in fat and have little nutritional value. This recipe for chicken burritos offers a lower-calorie, nutritious option to indulge your taste buds and leave you feeling satisfied.
Instructions
1. Make the chicken marinade. Put 3 tbs. of chipotle pepper sauce, 1 tsp. black pepper, 2 tsp. cumin powder, 6 peeled cloves of fresh garlic, ½ of a purple onion (chopped into large pieces) and 1 tbs. of olive oil in the blender and process until the ingredients are smooth. Spread the pureed mixture on both sides of the 4 chicken breasts and let them sit in the refrigerator for at least 1 hour (up to 24 hours).
2. Cook the rice. Squeeze the juice out of the lime into a medium saucepan. Add ¾ cup brown basmati rice and 1 cup of low-sodium chicken broth. Cover the pan and bring the rice to a full boil, then turn it down to simmer over low heat for 30 to 45 minutes or until the rice is soft and the broth is fully absorbed. Fluff the rice with a fork and stir in the 2 tsp. of fresh cilantro right before serving.
3. Make black beans. Put the black beans into a sauce pan with ¾ cup water, 2 cloves of minced fresh garlic and 2 tsp. of . When the water begins to boil, turn the beans to low heat. Blend 2 tbs. of whole wheat flour and 4 tbs. of water to make a smooth paste. Add the paste to the beans and stir until the sauce thickens.
4. Grill the chicken until the juices run clear, usually 4 minutes per side. Cut it into strips or bite-sized pieces.
5. Warm the tortillas. You can put them on the top rack of a grill, lay them in a large frying pan over medium heat or pop them in the microwave. All methods should take 30 to 45 seconds. Check the tortillas frequently. They should be soft and warm to the touch, never crispy or steaming hot.
6. Layer the burritos in this order: brown rice, black beans, chicken, salsa, ¼ cup reduced fat cheese and shredded lettuce. Garnish with reduced fat sour cream if desired. Roll up the tortilla and serve. This recipe makes 4 burritos.
Tags: black beans, cumin powder, fresh garlic, This recipe