Black Beans and Chicken in Tortilla

Health fare

January 15, 1991|By Seattle Times

Nutritional breakdown

Makes 4 servings. Each serving has:

* Calories: 361

* Protein: 31 grams

* Carbohydrates: 42 grams

* Fat: 8 grams

* Saturated fat: 1 gram

* Cholesterol: 56 milligrams

* Sodium: 381 milligrams

Shopping list

3 boneless and skinless chicken breast halves

4 flour tortillas

1 jalapeno pepper

1 15-ounce can black beans

1 large ripe tomato

1 small bunch cilantro

1 medium red onion

Fresh lime juice

1/4 cup plain low-fat yogurt

Pantry: cayenne pepper, clove garlic, ground cumin, olive oil, shallots and salt.

This spicy recipe can be prepared in less than 30 minutes. This meal also stretches your food dollar because it gets its protein from inexpensive black beans as well as chicken.


3 boneless and skinless chicken breast halves

4 flour tortillas

2 1/2 teaspoons olive oil, divided

1 medium clove garlic, peeled and minced

1 medium shallot, peeled and minced

1 jalapeno pepper, seeded and finely chopped

1 (15-ounce) can black beans, drained, rinsed and drained again

1 large ripe tomato, cut into 1/2 -inch cubes

3/4 teaspoon ground cumin, divided

1/4 teaspoon cayenne pepper, divided

1/2 teaspoon salt, divided

2 teaspoons finely chopped cilantro

1 medium red onion, thinly sliced

4 teaspoons lime juice

1/4 cup plain low-fat yogurt

Cover the chicken with cold water, bring just to a boil, reduce the heat and simmer ten minutes, or until no longer pink when tested. 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 one teaspoon olive oil in a medium-sized pan over medium heat. Add the garlic, shallot and jalapeno; saute one minute. Add the black beans, tomato, one-half teaspoon cumin, one-eighth teaspoon cayenne pepper, one-quarter teaspoon salt and the cilantro. Heat through and keep warm over low heat.

Heat the remaining olive oil over medium heat. Add the red onions and saute until they begin to soften. Stir in the chicken and the remaining cumin, cayenne and salt. Heat through three minutes.

Remove the chicken from the heat and stir in two teaspoons lime juice; stir two teaspoons lime juice into the black beans. Spoon the chicken and bean mixtures into the warm tortillas; top with a little yogurt.

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