Restaurant-Style Light and Healthy Chicken Burrito

Ingredients

• Chicken breast

  Broilers or fryers, meat and skin, raw

  8 breast fillet or 1.16kg

• Red bell pepper

  Sweet, raw

  1 medium or 119g

• Green bell pepper

  Sweet, green, raw

  2 medium or 238g

• Tomatoes

  Red, ripe, raw, year round average

  3 medium whole or 369g

• Onions

  Raw

  2 medium or 220g

• Garlic

  Raw

  2 clove or 6g

• Cilantro

  Latin - Melissa's

  ½ cup or 8g

• Brown rice

  Long-grain, raw

  1 cup or 185g

• Tomatoes

  Diced, Canned - Hannaford

  1 cup or 226g

• Chicken broth

  Soup, canned, less/reduced sodium

  2 cup or 480g

• Cumin

  Spices, cumin seed

  1 tsp, whole or 2g

• Chili powder

  Spices

  1 tsp or 3g

• Cayenne pepper

  Spices, red or cayenne

  ½ tsp or 0.9g

• Black beans

  Mature seeds, cooked, boiled, without salt

  1 cup or 172g

• Corn

  Sweet, yellow, cooked, boiled, drained, without salt

  1 cup cut or 149g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  4 tbsp or 56g

• Tortillas

  Ready-to-bake or -fry, flour

  8 tortilla, small or 240g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. Cut the chicken in coarse pieces.
2. In food processor, mix bell peppers, tomatoes, 1 onion, garlic, cilantro to a salsa. Season with salt/pepper to taste.
3. In frying pan, add half the vegetable oil and add chicken. Fry for about 1-2 minutes and add the salsa. Bring to a boil and simmer on low for about 40 minutes.
4. In the mean time, shred the 2nd onion. In large frying pan or wok, add remaining oil and put on med-high heat. Add the uncooked rice and fry until the rice gets a bit puffy and glazy, about a minute or 2. Add cumin, cayenne pepper, chili powder and onion and cook till onion is softened. Add chicken stock, tomato cubes and salt, about a teaspoon. Bring to a boil, cover and simmer on low for about 25 minutes, until liquid has been absorbed.
5. When chicken is done, take the chicken pieces out of the salsa. Add the salsa to the rice and stir. Using two forks or clean hands, shred the chicken pieces into little shreds. set aside.
6. Stir beans and corn into rice. Warm through.
7. On tortilla, scoop some rice and put some of the shredded chicken on top. Roll up.

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