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Black Beans & Chicken in Tortillas

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Recipe

 

Yield

4 servings

Prep

15 min

Cook

25 min

Ready

45 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
3 each chicken breast halves, boneless, skinless
boneless and skinless
Camera
4 each flour tortillas
* Camera
2 ½ teaspoons olive oil
divided
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1 medium garlic cloves
peeled and minced
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1 medium shallots
peeled, minced
* Camera
1 each jalapeño pepper
seeded and finely chopped
* Camera
1 can black beans
drained, rinsed and drained again
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1 large tomatoes
ripe, cut into 1/2inch cubes
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¾ teaspoon cumin
divided
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¼ teaspoon cayenne pepper
divided
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½ teaspoon salt
divided
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2 teaspoons cilantro
chopped
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1 medium red onion
sliced
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4 teaspoons lime juice
divided
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¼ cup yogurt, low-fat

Ingredients

Amount Measure Ingredient Features
3 each chicken breast halves, boneless, skinless
boneless and skinless
Camera
4 each flour tortillas
* Camera
13 ml olive oil
divided
Camera
1 medium garlic cloves
peeled and minced
* Camera
1 medium shallots
peeled, minced
* Camera
1 each jalapeño pepper
seeded and finely chopped
* Camera
1 can black beans
drained, rinsed and drained again
* Camera
1 large tomatoes
ripe, cut into 1/2inch cubes
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3.8 ml cumin
divided
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1.3 ml cayenne pepper
divided
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2.5 ml salt
divided
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1E+1 ml cilantro
chopped
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1 medium red onion
sliced
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2E+1 ml lime juice
divided
Camera
59 ml 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, ½ teaspoon cumin, ⅛ teaspoon cayenne pepper, ¼ teaspoon salt and the cilantro. Heat through and keep warm over low heat. Heat the remaining 1½ teaspoons olive oil over medium heat. Add the red onions and sauté until they begin to soften. Stir in the chicken, ¼ teaspoon cumin, ⅛ teaspoon cayenne and ¼ 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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 217g (7.7 oz)
Amount per Serving
Calories 23522% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 56mg 19%
Sodium 364mg 15%
Total Carbohydrate 7g 7%
Dietary Fiber 5g 20%
Sugars g
Protein 52g
Vitamin A 9% Vitamin C 19%
Calcium 8% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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