Friday, March 8, 2013

Baked Chicken Burrito with Greek Yogurt-Poblano Sauce

Long name, seriously good burrito. I first came across this recipe on Pinterest; the original recipe is here - I've adapted it slightly but you can't go wrong with either version.
Calories: 315  |  Protein: 31  |  Carbs: 34   |  Fat: 16
Serves: 8  |  Serving size: 1 burrito with sauce
For the burritos you'll need:
  • 2 tsp canola oil
  • 1 large onion, diced
  • 1 lb ground chicken
  • 3 cloves garlic, minced
  • 1 tbsp tomato paste
  • 1 can reduced sodium black beans, drained and rinsed
  • 1/4 chicken broth, fat free reduced sodium
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1 1/2 tsp chili powder
  • 1/8 tsp cayenne
  • 1 tsp brown sugar

  • Kosher salt
  • 1 cup shredded Mexican Blend 2% Reduced Fat Cheese
  • 8 La Tortilla Factory - Low Carb/High Fiber Whole Wheat Tortillas (large sized)
  • Cooking spray

  • For the sauce you'll need:

  • 2 poblano peppers**
  • 2 tbsp butter
  • 2 tbsp flour
  • 2/3 cup chicken broth at room temperature
  • 1/2 cup non-fat Greek yogurt (I used Fage)
  • Kosher salt and freshly ground black pepper

  • **you could always use canned green chilies if you need to save on time or don't want to bother with roasting the poblanos

    Then you'll:

    1. Preheat the oven to 400ºF and spray a rimmed baking sheet with cooking spray.
    2. To make the burritos: Heat a large skillet over medium heat, and then add the oil. Once hot, add the onions and cook for 3-5 minutes until they begin to soften. Place the ground chicken in the pan and cook, stirring occasionally, until well browned.  (At this point, drain any excess fat if necessary/desired).  Stir in the garlic and tomato paste and cook for 30-60 seconds before adding in the beans. Add the broth, cumin, oregano, chili powder, cayenne, brown sugar and salt to taste (about 1 teaspoon). Reduce heat and simmer until most of the liquid has been absorbed.
    3. Place 2 tablespoons of the cheese at the end of each tortilla (depending on size) and then spoon some of the beef and bean mixture over the top. Fold the left and right sides of the tortilla in, and then roll the tortilla up, from the end closest to you, to the top. Place seam-side down on a baking sheet and lightly spray the tops of the burritos with cooking spray.  Bake for about 20 minutes, until tortillas are golden brown and crispy.
    4. Meanwhile, make the sauce.  Place the poblanos directly over a gas burner. Using tongs, turn occasionally until skin is blackened on all sides. Place in a bowl and top with plastic wrap or a clean towel, until cook enough to handle. (Alternatively, you can roast the peppers under the broiler until all sides are well-charred.)  Peel the peppers, remove the stems and seeds, and dice them.
    5. Heat a small sauce pan over medium heat and melt the butter; stir in the flour and cook for an additional minute, stirring constantly. Slowly whisk in the chicken broth and then the diced poblano; continue to simmer, whisking frequently, until thickened.  Stir in the Greek yogurt and warm through. Season to taste with salt and pepper.  Serve the sauce over the baked burritos.

    Happy Cooking!

    No comments:

    Post a Comment