Weeknight Chicken Burritos
Ingredients 1/3 cup brown rice, dry 1 teaspoon vegetable oil 2 chicken breasts (about 250g or 8oz. each), boneless, skinless, diced into bite-sized pieces 1 cup diced tomatoes, low sodium, drained (save 2-3 tablespoons of diced tomato juice) ½ cup green pepper, diced small ½ cup corn niblets, frozen (rinsed and drained, if canned) 1 cup cheddar or mozzarella cheese, shredded, reduced fat (< 20% M.F.) 1 avocado, sliced 8 whole grain tortillas (6 inch or 15cm) Optional: 1 lime, cut in wedges
For the chicken seasoning: 1 tablespoon olive oil ½ teaspoon garlic powder ½ teaspoon cumin ¼ teaspoon chili powder ¼ teaspoon paprika ¼ teaspoon salt
and the kids can help
Directions Makes 8 burritos 1. In a pot, cook brown rice according to packaging (typically, 2/3 cup water to 1/3 cup rice). 2. In a bowl, mix diced chicken with chicken seasoning ingredients until chicken is evenly coated. 3. In a second pot, heat vegetable oil over medium heat. Add seasoned diced chicken, cook until no longer pink. 4. Add tomatoes, green peppers, corn, and 2-3 tablespoons of diced tomato juice and cook for 5-7 minutes. 5. Remove chicken and vegetables from heat and mix in cooked brown rice. 6. Serve the chicken, veggie, and rice mixture family style. Prepare a plate for the whole grain tortillas. Serve shredded cheese and sliced avocado on the side. 7. The best part: Add the mixture to the middle of a tortilla, top with shredded cheese and a slice of avocado. Roll up, and enjoy! Optional: Squeeze a bit of lime juice inside for a fresh spritz of vitamin C!
What makes these chicken burritos
1. FIBRE A heart-healthy eating pattern includes foods rich in dietary fibre. This recipe includes fibre-rich whole grain tortillas, brown rice, and corn! In the grocery aisles, check food labels for items with at least 2 grams of fibre per serving.
Preparation tip: Get the kids involved. Have them create their own burritos by scooping the mixture, adding the toppings, and rolling them up themselves! Older kids can help with meal prep too.
2. LEAN PROTEIN Chicken is filled with protein to help keep muscles strong! We call it “lean” because it is lower in saturated fats than some other meats. Choosing a variety of lean proteins more often is an important part of maintaining healthy blood cholesterol levels. 3. LOW SODIUM While some sodium is necessary for health, most adults & children consume more than what is safe and recommended! Sodium is tightly linked to blood pressure, so preparing meals with less added salt looks after our families’ heart health. Fruits and vegetables are naturally low in sodium! Nutritional information (per serving): 285 calories, 28g carbohydrates (2g sugar, 5g fibre), 20g protein, 10g fat (3g saturated, 0g trans, 5g unsaturated)