Ingredients

4 flour tortillas, burrito size
1 tbsp extra virgin olive oil (or cooking spray)
2 boneless, skinless chicken breasts, diced
1 cup Black Beans (canned)
4 tsp (half packet) Old El Paso taco seasoning + 1/4 cup water
.5 cup cheddar cheese (shredded from brick – not pre-shredded)
1 small avocado, peeled, pitted, and sliced thin
8 tbsp (or to taste) Newman’s Own Bandito Salsa – Mild or flavor of your choice

Directions

1. Dice the chicken breasts into small, bite sized chunks. Shred the cheddar cheese and set aside.

2. Heat skillet and add olive oil or cooking spray. Add chicken and toss while cooking to prevent burning or scorching.

3. While chicken is cooking, slice avocado into thin strips (salt lightly if desired) and drain and rinse black beans.

4. Chicken should be done in 5-7 minutes depending on how small you cut the pieces. Once it’s finished, add taco seasoning and water and stir to dissolve and coat chicken. Lower heat to med-low and add black beans, stir occasionally.

5. Warm tortillas in microwave between paper towels for 20-30 seconds.

6. Once the majority of the water has evaporated and you’re left with a thick sauce in the pan, turn off the heat and set the mixture aside.

7. Make a line across the burrito wrap with 1/4 of the chicken and bean mixture, about 1/3 from the bottom. Add salsa, 1/4 avocado, and sprinkle with 1/4 of the cheese. Wrap up burrito-style (fold ends in first, then roll from bottom up).

8. Enjoy!

Number of Servings: 4

I know they’re high in sodium – it’s because of the taco seasoning, for the most part. If you want to lower the sodium, use your own mixture of garlic powder, onion powder, and chili powder. It’s pretty much the same thing!

This recipe is also very high in dietary fiber – 11g per serving! You can add more by using whole wheat tortillas instead of flour ones. You can lower the total carbs by not using tortillas at all, and just eating out of a bowl!

You can see this recipe and thousands more at SparkRecipes.Com!

(Please don’t repost this recipe without giving me credit… it’s mine, I created it. A link back to this post is the best way to do the right thing!)

The version I made was a little different, but it bottoms out very much the same. (I used sliced french bread instead of potatoes and pancake mix (and prepared it the night before so the eggs and milk could really soak into the bread), and gouda cheese instead of the fat free cheddar. I also replaced the ham with two sausage links, diced up. Yeah, not exactly the same, but it was so yummy.)

This version is from SparkPeople Recipes

Ingredients
2 cups diced ham (8 oz)
1 cup diced bell pepper, chopped
1/2 small onion, diced
1 package simply potatoes
2 cups fat free cheddar, divided
1 cup fiber one pancake mix
2/3 cup water
2 cups skim milk
3 egg whites
salt & pepper
Tabasco sauce, to taste

Directions
Grease 9×13 pan. Layer first four ingredients in pan. Add 1 cup cheese over mix. Mix pancake mix, water, milk, egg whites, salt & pepper and sauce in a mixing bowl. Pour over mixture in pan. Sprinkle remaining cheese over pan.

Bake @ 375 for 35 minutes.
Makes 12 servings.

Nutritional Info
Amount Per Serving
Calories: 143.3
Total Fat: 1.2 g
Cholesterol: 16.6 mg
Sodium: 523.4 mg
Total Carbs: 20.3 g
Dietary Fiber: 2.3 g
Protein: 12.9 g

Related articles by Zemanta

• Black Bean and Lentil Salad Recipe with Red Bell Pepper, Cumin, and Cilantro
• 3 Super Tasty Savoury Diabetic Recipes
• Recipe Favorites: Mushroom and Feta Breakfast Casserole
• 30+ Healthy Kids Snacks for After School
• Weekend Project: Stocking the Fridge

She too adds apple to the mix, it adds a fabulous sweet twist to the spiciness of the curry, and makes this just a journey of flavor!

From EatingWell.com

Makes 6 servings, about 1 1/2 cups each

ACTIVE TIME: 45 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy

1 tablespoon canola oil
1 large yellow onion, diced
2 stalks celery, diced
3 cloves garlic, minced
2 Granny Smith apples, peeled and diced
1 1/2 teaspoons hot Madras curry powder (see Tip)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
6 cups reduced-sodium chicken broth
1/2 cup white basmati rice
12 ounces chicken breast tenders, cut into bite-size pieces
1 cup “lite” coconut milk (use less if you want to cut calories some, but do NOT omit)
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons sliced almonds, toasted (see Tip), optional

1. Heat oil in a Dutch oven over medium-high heat. Add onion, celery and garlic; cook, stirring often, until softened, about 5 minutes. Add apples, curry powder, cumin, coriander and ginger and cook, stirring often, until the apples begin to soften, about 2 minutes. Add broth and rice; bring to a boil. Reduce heat to a simmer and cook, uncovered, for 12 minutes.

2. Add chicken, return to a simmer and cook until the chicken is cooked through and the rice is tender, 8 to 10 minutes more. Stir in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).

NUTRITION INFORMATION:
Per serving:
230 calories
6 g fat (3 g sat, 1 g mono)
38 mg cholesterol
25 g carbohydrate
20 g protein
2 g fiber
284 mg sodium
128 mg potassium

2 Carbohydrate Servings
Exchanges: 1 starch, 1/2 fruit, 2 very lean meat, 1 fat

TIP: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder soup.

TIP: To toast chopped nuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Related articles by Zemanta

• Penang Nasi Kandar
• Sweet potato and chickpea curry
• How to: Improvise when you don’t have a Crock-Pot [NaBloPoMo Day 12]