Рецепт Chicken Bean Burrito Casserole

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0 голосов | 2152 визита
Порций: 6

Ингредиенты

Cost per serving $1.16 view details
  • 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

  1. 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.
  2. Preheat oven to 375 degrees. Coat a 9- by 13-inch baking dish with nonstick cooking spray.
  3. 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.
  4. 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.
  5. Increase oven temperature to 425 degrees. Bake, uncovered, 10 min longer. Sprinkle with green onions and serve.
  6. This recipe yields 6 servings.
  7. 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.

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%
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