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Sunday, June 19, 2011

Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!

Ingredients

  • 2 Tablespoons Extra Virgin Olive Oil (EVOO)
  • 1 large Onion (diced)
  • 3 Cloves Garlic (pressed)
  • 2 teaspoons Cocoa Powder
  • 1 teaspoon Ground Cumin
  • 1 teaspoon dried Oregano (crushed)
  • 1/2 teaspoon Salt
  • 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
  • 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
  • 4 oz. Reduced Fat Marble Jack Cheese (shredded)
  • 1 Cup Low Fat Cottage Cheese
  • 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
  • 1 (3.8 oz) Can Sliced Pitted Black Olives
  • 3 Lbs. Boneless, Skinless Chicken Breast
  • Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste

Directions


Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.


Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.




Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.


Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.


Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.


Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli. Print this recipe

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