Thursday, August 25, 2011

BBQ Chicken and Black Bean Burrito

This has just enough BBQ flavor without being overly sweet. It's chock full of protein! So quick and easy, too.
Adapted from a recipe by Jillian Michaels in the Ripped in 30 meal plan.

Servings: 4
Total time: 20 minutes

1 T olive oil
3/4 lb skinless chicken breast, cut into bite-sized pieces
1/4 tsp onion powder (or 1 small onion, diced)
1/2 tsp garlic powder (or 2 garlic cloves, minced)
1/3 c low-sodium barbecue sauce
1-15oz can low sodium black beans, drained and rinsed
1/2 c low fat sharp cheddar shredded cheese
4 whole grain tortillas
1/4 c plain nonfat yogurt
Heat the oil in a large skillet over medium-high heat. Add chicken, onion, and garlic. Cook until the chicken is done, about 8 minutes. Stir in the barbecue sauce and beans. Sprinkle with cheese and cook through, about 5 minutes. Spoon 1/2 c of the BBQ mixture into a tortilla and top with 1 T of yogurt.

Approximate nutritional info (based on original recipe):
368 calories per serving, 13.3g fat, 29.1g carbohydrate, 544mg sodium, 4.8g fiber, 34.9g protein

You could do a vegetarian or vegan version of this with seitan instead of chicken, Daiya cheese, and vegan sour cream

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