Friday, July 23, 2010

Chicken and Black Bean Burritos

1 tablespoon (15 mL) vegetable oil
1 onion, chopped
2 garlic cloves, minced
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) pepper
4 boneless skinless chicken breasts, cubed
1 jalapeño pepper, seeded and minced
(instead of the jalapeno, I put in a small can of diced chilies)
1 sweet red pepper, chopped
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) salsa
8 large whole wheat tortillas
2 1/2 cups (625 mL) shredded Cheddar cheese
1/2 cup (125 mL) sour cream

In skillet, heat oil over medium-high heat; fry onion, garlic, salt and pepper until softened, about 3 minutes. Add chicken, jalapeno, red pepper, beans and salsa; cook, stirring, until chicken is no longer pink inside, about 10 minutes. Let cool.

Spoon about 3/4 cup (175 mL) of the filling down centre of each tortilla; sprinkle each with 1/4 cup (50 mL) of the cheese. Fold in bottom edge, then sides; roll up. Place, seam side down, in greased 13- x 9-inch (3 L) glass baking dish. Sprinkle remaining cheese over top.

Bake in 400°F (200°C) oven until golden and hot, and cheese is melted, about 15 minutes. Serve with sour cream.

I am a big fan of freezer meals, and these make great ones. Here’s the freezer meal directions:

After sprinkling with remaining cheese, let unbaked burritos cool for 30 minutes. Refrigerate until cold. Cover and overwrap with heavy-duty foil (or wrap individually in heavy-duty foil) and freeze for up to 1 month. Bake from frozen, loosely covered with foil, in 400°F (200°C) oven until golden and hot, and cheese is melted, about 25 minutes.

Tip: Defrost in the refrigerator overnight, warm them up in the morning and pop into a thermal lunch box. Or if your child has access to a microwave at school, wrap two burritos to warm up there. Otherwise pack them in a lunchbox that keeps food warm or cold.


No comments:

Post a Comment