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Рецепт Black Beans And Chicken In Tortillas

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0 голосов | 1940 визитов
Порций: 4

Ингредиенты

Cost per serving $1.83 view details
  • 3 x Chicken breast halves boneless and skinless
  • 4 x Flour tortillas
  • 2 1/2 tsp Extra virgin olive oil, divided
  • 1 med Garlic clove peeled and chopped
  • 1 med Shallot, peeled and chopped
  • 1 x Jalapeno pepper seeded and finely minced
  • 1 can Black beans (15z), liquid removed rinsed and liquid removed again
  • 1 lrg Ripe tomato cut into 1/2-inch cubes
  • 3/4 tsp Grnd cumin, divided
  • 1/4 tsp Cayenne pepper, divided
  • 1/2 tsp Salt, divided
  • 2 tsp Finely minced cilantro
  • 1 med Red onion, thinly sliced
  • 4 tsp Lime juice, divided
  • 1/4 c. Plain low-fat yogurt

Инструкции

  1. 1. Cover the chicken with cool water, bring just to a boil, reduce the heat and simmer till cooked through. Cold, shred with your fingers and chill.
  2. 2. Wrap the tortillas in foil and place in a preheated 200-degree oven while preparing the remaining ingredients.
  3. 3. Heat 1 tsp. extra virgin olive oil in a medium-sized pan over medium heat. Add in the garlic, shallot and jalapeno; saute/fry 1 minute. Add in the black beans, tomato, 1/2 tsp. cumin, 1/8 tsp. cayenne pepper, 1/4 tsp. salt and the cilantro. Heat through and keep hot over low heat.
  4. 4. Heat the remaining 1-1/2 tsp. extra virgin olive oil over medium heat. Add in the red onions and saute/fry till they begin to soften. Stir in the chicken, 1/4 tsp. cumin, 1/8 tsp. cayenne and 1/4 tsp. salt. Heat through 3 min.
  5. 5. Remove the chicken from the heat and stir in 2 tsp. lime juice; stir 2 tsp. lime juice into the black beans. Spoon the chicken and bean mixtures into the hot tortillas; top with a little yogurt.

Nutrition Facts

Amount Per Serving %DV
Serving Size 296g
Recipe makes 4 servings
Calories 546  
Calories from Fat 129 24%
Total Fat 14.5g 18%
Saturated Fat 3.85g 15%
Trans Fat 0.13g  
Cholesterol 69mg 23%
Sodium 374mg 16%
Potassium 1763mg 50%
Total Carbs 62.47g 17%
Dietary Fiber 14.8g 49%
Sugars 5.52g 4%
Protein 42.75g 68%
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