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Ингредиенты
- 1/8 tsp freshly-grnd black pepper
- 12 x flour tortillas - (8" dia)
- 2 x green onions sliced
- 2 x boneless skinless chicken breast halves
- 1 can black beans - (10 ounce) liquid removed, rinsed
- 1 1/4 c. mild or possibly medium salsa
- 1 c. cooked rice - (1/3 c. raw)
- 1 c. shredded cheddar or possibly Monterey Jack cheese
- 1/2 c. frzn kernel corn thawed
- 1 tsp chili pwdr
- 1/2 tsp salt
Инструкции
- In a medium saucepan, bring 1 inch of water to a boil over medium-high heat. Add in chicken; reduce heat to low. Cover and simmer 15 min, or possibly till chicken is tender. Remove chicken from water and let cold.
- Preheat oven to 375 degrees. Coat a 9- by 13-inch baking dish with nonstick cooking spray.
- Cut cooled chicken into small pcs. In a medium bowl, combine chicken, beans, 1/2 c. of the salsa, rice, 1/2 c. of the cheese, corn, chili pwdr, salt and pepper; mix well. Spread about 1/3 c. of the chicken mix across center of each tortilla; roll up.
- Arrange burritos in baking dish; spread remaining 3/4 c. of the salsa over top. Cover with foil and bake 20 min. Remove from oven; uncover and sprinkle remaining 1/2 c. of the cheese on top.
- Increase oven temperature to 425 degrees. Bake, uncovered, 10 min longer. Sprinkle with green onions and serve.
- This recipe yields 6 servings.
- Comments: Although boneless chicken breasts can be pricey, this recipe uses just two for six hungry eaters. The corn, beans, and cheese help stretch the meal.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 183g | |
| Recipe makes 6 servings | |
| Calories 362 | |
| Calories from Fat 66 | 18% |
| Total Fat 7.61g | 10% |
| Saturated Fat 4.31g | 17% |
| Trans Fat 0.01g | |
| Cholesterol 29mg | 10% |
| Sodium 542mg | 23% |
| Potassium 1143mg | 33% |
| Total Carbs 51.27g | 14% |
| Dietary Fiber 10.5g | 35% |
| Sugars 1.82g | 1% |
| Protein 23.17g | 37% |
