Black Beans and Chicken in Tortillas

45 minutes Prep: 15 minutes Cook: 25 minutes

235 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

3	each	chicken breast halves, boneless and skinless	boneless and skinless
4	each	flour tortillas
2 1/2	teaspoons	olive oil	divided
1	medium	garlic clove	peeled and minced
1	medium	shallot	peeled, minced
1	each	jalapeno pepper	seeded and finely chopped
1	can	black beans	drained, rinsed and drained again
1	large	tomato	ripe, cut into 1/2inch cubes
3/4	teaspoon	cumin	divided
1/4	teaspoon	cayenne pepper	divided
1/2	teaspoon	salt	divided
2	teaspoons	cilantro	chopped
1	medium	red onion	sliced
4	teaspoons	lime juice	divided
1/4	cup	yogurt, low-fat

Directions

Cover the chicken with cold water, bring just to a boil, reduce Cool, shred with your fingers and refrigerate.

Wrap the tortillas in foil and place in a preheated 200-degrees F. oven.

Heat 1 teaspoon olive oil in a medium-sized pan over medium heat.

Add the garlic, shallot and jalapeno; sauté 1 minute.

Add the black beans, tomato, 1/2 teaspoon cumin, 1/8 teaspoon cayenne pepper, 1/4 teaspoon salt and the cilantro.

Heat through and keep warm over low heat.

Heat the remaining 1-1/2 teaspoons olive oil over medium heat.

Add the red onions and sauté until they begin to soften.

Stir in the chicken, 1/4 teaspoon cumin, 1/8 teaspoon cayenne and 1/4 teaspoon salt.

Heat through 3 minutes.

Remove the chicken from the heat and stir in 2 teaspoons lime juice.

Spoon the chicken and bean mixtures into the warm tortillas; top with a little yogurt.

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Nutrition Facts

Serving Size 217g

Amount per Serving

Calories 235 22% of calories from fat

	% Daily Value*
Total Fat 6.0g	9%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 56mg	19%
Sodium 364mg	15%
Total Carbohydrate 20.0g	7%
Dietary Fiber 5.0g	20%
Sugars 7.0g
Protein 26.0g	52%

Vitamin A	9%		Vitamin C	19%
Calcium	8%		Iron	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

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