Thursday, July 5, 2012

Chicken and black bean burritos

This has easily come to be one of my favorite quick meals.  Not only does it make enough for a family dinner (or for us enough for leftovers for a day or two) but it's quick and easy on a hot summer day.

Chicken and black bean burritos (adapted from cooking light)

1 pound chicken breasts, cut into 1-inch pieces
1/2 cup chopped onion
1 /2 teaspoon 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 or soak dried beans as per package directions
1 garlic clove, minced
2 (10-inch) whole wheat tortillas
Preshredded Monterey Jack cheese (or cheese of your choice, I like the new Kraft with a touch of Philly blends, they melt really well)
Cooking spray (I keep canola oil in a spray bottle, no chemicals)
1/2 cup pico de gallo
1/4 cup reduced-fat sour cream

Combine chicken, onion, chili powder, cumin, salt and pepper in a bowl; toss well.

 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.

Place tortillas on a plate and cover with a damp paper towel, microwave 15-30 seconds to make malleable so they don't crack while you roll them up

Divide chicken mixture evenly among tortillas. 
Top each burrito with 2 tablespoons cheese. Roll up each burrito jelly-roll fashion.
 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. 
Top with pico de gallo and sour cream.