Chicken Burrito

• 分量: 5 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

5 tortillas (, flour (approx 20cm/8" wide)

1 tsp each onion powder, dried oregano, salt

2 tsp each dried cumin powder, paprika

1/4 tsp black pepper

3/4 tsp cayenne pepper (optional, adjust to taste)

600g / 1.2 lb chicken breast (, sliced in half horizontally (Note 1)

2 tbsp olive oil (, separated)

1/2 onion (, chopped)

2 garlic cloves (, finely minced)

1 red capsicum/bell pepper (, diced)

400g/14oz refried beans (, canned (Note 2)

1/4 cup water

2 ½ cups white rice (, plain (cooked, Note 3)

2 ½ cups Mexican Red Rice (the best for Burritos!)

400g/14oz canned corn (, drained (or 280g/9oz frozen thawed)

1 ½ cups (150g) cheese (, shredded (Mexican blend, cheddar, tasty, Montery Jack)

1/4 cup coriander/cilantro (, finely chopped)

Avocado sauce

Sour cream

Salsa (restaurant style, smooth)

手順

Burrito Seasoning - Mix Seasoning ingredients. Drizzle 1 tbsp oil over chicken, mix to coat. Sprinkle with Seasoning, toss to coat.

Cook chicken - Heat 1 tbsp oil in a large skillet over high heat. Add chicken, cook 2 minutes. Turn and cook 1.5 minutes. Remove, rest 2 minutes then chop.

Saute onion - In the same skillet, add onion and garlic, cook 1 minute. Add capsicum, cook 2 minutes until onion is translucent.

Finish Filling - Add refried beans, diced chicken and water. Stir and cook for 2 minutes until reduces slightly. Should be thick and juicy, not watery and not dry/stodgy! Let cool 5 minutes - will thicken.

Assemble burritos:

Gently warm tortillas in microwave (makes them pliable), lay on work surface.

Place rice on lower third, top with Chicken Filling, corn, cheese then sprinkle with coriander. Fold up, burrito style.

Toasting: Either pan fry over medium high heat (no oil) for 2 minutes each side to make tortilla crispy and melt cheese a bit OR wrap tightly in foil and bake in oven 10 minutes at 180°C/350°F.

Dunk in sauce(s) of choice or douse with hot sauce of choice, and devour! Suggestions: Avocado Sauce, Guacamole, sour cream, Restaurant Style Salsa, Queso, Nacho Cheese Dip.

Freezer friendly! Note 4 for directions.

栄養

• カロリー: 700 kcal
• 脂肪総量: 23 g
• 飽和脂肪: 9 g
• コレステロール: 109 mg
• ナトリウム: 2051 mg
• 炭水化物総量: 72 g
• 食物繊維: 10 g
• 糖質総量: 8 g
• タンパク質: 49 g