Recipe: East-West Burrito (using chicken breast, beans, and brown rice)

EAST-WEST BURRITO

1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
Pinch tsp. ground cardamom
Pinch tsp. ground black pepper
1/2 lb. skinless, boneless chicken breast, cut lengthwise into 1/2-inch strips
3 tbsp. canola oil, divided use
1 medium onion, chopped
1 yellow bell pepper, seeded and chopped
1 1/3 cups canned fat-free refried kidney or pinto beans
8 (7 to 8 inch) flour tortillas
1 1/3 cups cooked brown rice
4 Tbsp. reduced-fat sour cream
1/2 cup (loosely packed) cilantro leaves, roughly cut up
1 cup prepared salsa (for serving)

Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight.

WHEN READY TO COOK:
Bring chicken to room temperature before cooking.

Heat 2 teaspoons oil in a medium skillet over medium-high heat. Saute chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.

Add remaining oil to the pan. Saute onions and pepper until soft and lightly browned, about 8 minutes. Transfer with a slotted spoon to the chicken, mix in and set aside.

Add beans to the pan and cook, stirring until they are warmed.

Warm tortillas in a large, dry skillet over medium high heat. Spread one-fourth of the beans in center of each. Top with rice, then chicken mixture. Add a dollop of sour cream and a sprinkle of cilantro leaves. Fold sides of tortillas over the filling, then fold in ends. Turn the burrito over. Serve with salsa sauce on the side.

Makes 8 servings

Per serving: 346 calories, 10 g. total fat (2 g. saturated fat), 48 g. carbohydrate, 16 g. protein, 6 g. dietary fiber, 562 mg.

Source: American Institute for Cancer Research