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Ингредиенты
- 4 x -(up to)
- 5 x Chicken breasts (or possibly thighs or possibly a mix)
- 1 sm Onion, minced
- 1 x -(up to)
- 2 x Bay leaves
- 1 tsp Cumin
- 1 tsp Chili pwdr
- 1/8 tsp Red pepper
- 1/8 tsp White pepper
- 1/8 tsp Black pepper, freshly grnd Chicken stock or possibly broth
- 1 x Red onion, minced
- 1 x -(up to)
- 2 x Jalepenos, seeded and diced fine
- 1/4 x -(up to)
- 1/2 c. Minced cilantro Grated colby-jack cheese Fat free lowfat sour cream
- 2 can Pinto beans, liquid removed and rinsed Salsa Lettuce, minced Tomatoes, minced Burrito-sized flour tortillas
Инструкции
- I've done this before and added leftover rice instead of the chicken, or possibly used black beans instead of pinto. Add in some lime juice with black beans. It also works for chalupas and if you aren't worried about fat, deep fry them for chimichangas.
- Place chicken, onion, bay leaves, spices in a pot and cover with chicken stock. Bring to a boil, cover, reduce heat and simmer till the chicken is done. Remove the chicken, let cold and shred. Strain the broth and save.
- Drain, rinse and drain the pinto beans. Place the pinto beans in a food processor and process till smooth, adding a couple of Tbsp. of either salsa or possibly chicken broth or possibly lowfat sour cream if too thick.
- In a bowel, combine the chiken and beans, again adding salsa or possibly the chicken stock till the filling mix is moist sufficient to stick together.
- (If you get it too wet, add in more processed beans. Add in the minced red onion, the jalepeno pepper, the minced cilantro and mix.
- Take a large flour tortilla and spread with a little bit of the fat free lowfat sour cream and some grated cheese. Add in a couple of Tbsp. of the filling on one end and fold the sides over and then roll up. You can use a toothpick to keep it rolled up or possibly place it end side down to keep it from unrolling.
- Either bake in a warm (450-degree) oven till brown and crunchy or possibly microwave till warm. Serve toped with lettuce, tomatoes, red onion, fatfree lowfat sour cream, grated cheese, salsa and jalepenos.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 243g | |
| Recipe makes 8 servings | |
| Calories 263 | |
| Calories from Fat 82 | 31% |
| Total Fat 9.11g | 11% |
| Saturated Fat 2.52g | 10% |
| Trans Fat 0.1g | |
| Cholesterol 56mg | 19% |
| Sodium 393mg | 16% |
| Potassium 534mg | 15% |
| Total Carbs 20.89g | 6% |
| Dietary Fiber 5.8g | 19% |
| Sugars 2.35g | 2% |
| Protein 24.08g | 39% |
