1 lb. boneless skinless chicken breasts
½ teaspoon garlic powder
¼ teaspoon cumin
1/8 teaspoon chili powder – optional
1/4 teaspoon salt
¼ teaspoon lemon pepper seasoning or fresh ground pepper
cooking spray
4 large low fat or fat free flour tortillas (Choose a brand made without lard or
hydrogenated vegetable oil, read package label.)
Salsa Cruda or choice of salsa
reduced fat Monterey Jack, cheddar or mozzarella cheese, grated (4-5 grams fat per 1 oz.)
1cup nonfat sour cream
2 cups canned black beans rinsed and heated
2 cups hot Cilantro Lime Rice – optional
2 cups shredded romaine lettuce
1. Mix all spices together and season both sides of chicken. Place chicken on a baking sheet covered with foil or parchment paper and bake in a 325 F oven for 15 to 20 minutes; Or wrap seasoned chicken in a tight foil package and cook on grill for 15 to 20 minutes.
2. While chicken is cooking, heat tortillas in a skillet or frying pan over medium heat and cover to keep warm, warm beans and prepare rice.
3. Remove chicken from foil and grill over open flame 2 to 3 minutes on each side. Remove chicken from grill and cut each breast into ½-inch pieces.
4. To assemble. In center of tortilla place1/3-cup rice, ¼ cup beans, ¾ cup chicken, ¼-cup cheese, salsa, 2 to 4 tablespoons sour cream and lettuce. Fold tortilla over top of filling; fold in sides and roll up. Place seam side down to serve.
Yield 4 burritos each at approximately 680 calories; 8.3 grams fat; 2 grams saturated fat; 77 milligrams cholesterol; 90 grams carbohydrate; 3.2 grams dietary fiber; 92 grams protein; 989 milligrams sodium.
Salsa Cruda
2 cups fresh, tomatoes diced, 3 cups if not using green tomatoes
1 cup green tomato, diced – optional
1/2 cup green or red bell pepper, diced
1 small yellow or purple onion, diced
2 tablespoons fresh cilantro, chopped
2 cloves garlic, minced or pressed
1 tablespoon jalapeno pepper, minced
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons fresh lime juice
1 teaspoon sugar
Combine all ingredients together well in a bowl. Serve salsa at room temperature or chilled.
Yield: 3 cups or 48 tablespoons each at approximately 4 calories; 0 fat; 0 cholesterol; 1 gram carbohydrate; 0 dietary fiber; 0.2 gram protein; 13 milligrams
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