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Healthy Recipes

Chicken burritos

Chicken burritosMakes 6 servings

These make a quick and easy weeknight supper. The leftovers taste great for lunch.

Ingredients

  • 1 tsp (5 mL) olive oil
  • ½ lb (250 g) boneless, skinless chicken breast, diced small
  • ½ tsp (2 mL) chili powder
  • ½ tsp (2 mL) garlic powder
  • ½ tsp (2 mL) onion powder
  • ½ tsp (2 mL) cumin
  • ¼ tsp (1 mL) paprika
  • ½ tsp (2 mL) pepper
  • 1 cup (250 mL) tomatoes, diced
  • ½ cup (125 mL) frozen corn niblets
  • 2 tbsp (25 mL) water
  • 1 cup (250 mL) cooked brown rice
  • 6 tbsp (90 mL) low-fat sour cream
  • 1 cup (250 mL) shredded low-fat cheddar cheese
  • 6 small (6 inch/15 cm) whole grain tortillas

Directions

  1. In a large pot, heat oil over medium heat. Add chicken and cook until no longer pink. About 10 minutes.
  2. Add spices, tomatoes, corn and water and cook for 5 minutes.
  3. Add rice and cook for 5 minutes, stirring frequently.
  4. Add ½ cup (125 mL) of mixture to the middle of a tortilla. Top with 1 tbsp (15 mL) of sour cream and about 2 tbsp (25 mL) of cheese. Roll up and serve.

Nutritional information per serving
(1 burrito, which includes:
                               - 1 tortilla
                               - ½ cup/125 mL mixture 
                               - 1 tbsp/15 mL low fat sour cream
                               - 2 tbsp/25 mL shredded light (low-fat) cheese)

  • Calories: 281
  • Protein: 18 g
  • Total fat: 9 g
    • Saturated fat: 4 g
    • Dietary cholesterol: 39 mg
  • Carbohydrate: 30 g
    • Dietary fibre: 3 g
  • Sodium: 326 mg
  • Potassium: 340 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation

Posted October 2008.


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