Cooking Done Light

This is a quick and easy dinner to prepare on a Friday night – Plus, it’s healthy!! Just be sure to keep an eye on all of your toppings – loading this burrito down will only wind up weighing you down!! Be frugal with the cheese and guacamole – these burritos are delicious even without all of that fat thrown on top.

1 tablespoon olive oil (or peanut oil, if you have it)

1 pound chicken breasts (about 4 large), cut into 1/2 inch cubes

1 large onion, finely chopped

3 garlic cloves, minced

2 tablespoons flour

2 teaspoons chili powder

1 teaspoon cumin

1/2 cup low sodium chicken broth

1 cup skim milk*

1 tablespoon vinegar or lemon juice*

1 can (4 ounces) chopped green chiles, drained

2 teaspoons low sodium tomato paste

8 whole wheat tortillas

chopped lettuce, tomato, onion, sour cream, salsa, guacamole, refried beans, low-fat cheese (or whatever other toppings you like on your burritos!)

*Place the milk in a small bowl and add the vinegar and lemon juice – then set it aside to “curdle”. This is used as a replacement for buttermilk in this recipe. If you prefer, you can purchase low-fat buttermilk from the supermarket and use 1 cup of that instead – but the replacement has fewer calories and works just as well.*

Preheat the oven to375 degrees. In a large skillet, heat the oil over medium heat for 1 minute; add the chopped chicken and cook, stirring occasionally, until no longer pink on the outside (about 5 minutes). Transfer the chicken to a bowl and set aside.

In the same skillet, cook the onion and garlic until soft (about 5 minutes), then blend in the flour, chili powder and cumin. Cook for 2 minutes, stirring constantly. Stir in the chicken broth, buttermilk replacement, chilies, and tomato paste; reduce the heat to low and simmer for 4 to 5 minutes, or until slightly thickened. Return the chicken to the skillet and stir.

Place a scant 1/2 cup of the chicken mixture on the lower half of the tortilla and roll it up. Place the seam side down in an ungreased 13 x 9 baking dish and drizzle any remaining filling mixture between the rolls.

Bake uncovered for 5 minutes and serve.

Makes 4 servings (2 rolls each). Per serving: 279 calories, 9 g total fat, 2 g saturated fat, 0 g trans fat, 27 g carbohydrates (unless using low-carb tortillas), 3 g fiber, 0 g added sugar, 31 g protein, 236 mg sodium, 47 mg cholesterol.