Black Beans And Chicken In Tortillas
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Mexican | Chicken, Mexican | 4 | Servings |
INGREDIENTS
| 3 | Chicken breast halves | |
| boneless and skinless | ||
| 4 | Flour tortillas | |
| 2 1/2 | t | Olive oil, divided |
| 1 | Garlic clove | |
| peeled and minced | ||
| 1 | Shallot, peeled and minced | |
| 1 | Jalapeno pepper | |
| seeded and finely chopped | ||
| 1 | Black beans, 15oz drained | |
| rinsed and drained again | ||
| 1 | Ripe tomato | |
| cut into 1/2-inch cubes | ||
| 3/4 | t | Ground cumin, divided |
| 1/4 | t | Cayenne pepper, divided |
| 1/2 | t | Salt, divided |
| 2 | t | Finely chopped cilantro |
| 1 | Red onion, thinly sliced | |
| 4 | t | Lime juice, divided |
| 1/4 | c | Plain low-fat yogurt |
INSTRUCTIONS
Cover the chicken with cold water, bring just to a boil, reduce the heat and simmer until cooked through. Cool, shred with your fingers and refrigerate. Wrap the tortillas in foil and place in a preheated 200-degree oven while preparing the remaining ingredients. Heat 1 teaspoon olive oil in a medium-sized pan over medium heat. Add the garlic, shallot and jalapeno; saute 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 saute 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; stir 2 teaspoons lime juice into the black beans. Spoon the chicken and bean mixtures into the warm tortillas; top with a little yogurt. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 422
Calories From Fat: 80
Total Fat: 9g
Cholesterol: 74mg
Sodium: 893mg
Potassium: 782.3mg
Carbohydrates: 44.9g
Fiber: 10.5g
Sugar: 3.7g
Protein: 39.8g