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Monday, November 2, 2009

Shredded Chicken and Black Bean Stuffed Tortilla's

My husband and I are beginning a contest to eat healthier.  Of course I will win, but in the process he gets to benefit from the healthier meals I fix as well.  These Shredded Chicken and Black Bean Stuffed Tortilla's fit right into our goals.  Tonight I made whole wheat tortilla's that use oil as the fat instead of my usual recipe using white flour and shortening. (though those are wonderful!  I'll post that recipe another time.)  If you haven't tried making flour tortilla's yet, it's REALLY worth the effort... so much more tender and tasty than the ones you purchase at the store. 

I used a crockpot to cook the filling.  If you don't have time or don't have a crockpot, you can do it in the oven or stovetop on a low temperature for a little shorter time.  I didn't serve this with cheese OR sour cream tonight, but if I weren't determined to beat Dave in this contest I would.  LOL  Good luck Honey!  ;o)

Shredded Chicken and Black Bean Stuffed Tortilla's

4 boneless skinless chicken breasts
2 medium onion, sliced
1 green pepper, diced
2 cloves garlic, minced (or 1 tsp. garlic powder)
3-4 tsp. chili powder
1/2 tsp. cumin
1 tsp. paprika
1 tsp. salt
1 8 oz can tomato sauce
1 16 oz can black beans, mostly drained

Cut chicken into 1 -2 inch slices,  coat crockpot with cooking spray and toss the chicken in on the bottom.  Sprinkle garlic, chili powder, cumin, paprika, and salt over chicken.  Put sliced onion & diced green pepper on top.  Cover and cook on high for 4-5 hours or until chicken shredds easy when stirred. (If you need to cook it on low for 7-8 hours or until tender.... I just most always use the high setting because I don't plan ahead enough to put this on in the early morning.)   When chicken is done, add tomato sauce and black beans and heat through.   Serve on tortilla's.   Top filling with shredded cheese and sour cream if desired.

I let everyone stuff (wrap) their own.  But it would be easy enough to stuff and roll these ahead and serve on a platter.  Use a toothpick to hold them together if needed.

Whole Wheat Tortilla's

3 C. whole wheat flour
1 C. warm water
1/4 tsp. baking powder
1 tsp.salt
1/4 C. oil

Mix dry ingredients.  Add warm water and oil and mix well.  Knead a few minutes.  Cover and let rest up to an hour.  Pull off golf ball sized pieces of dough, flatten slightly and roll thin on a floured surface.  Cook on an ungreased griddle on medium heat for 20 seconds or so each side.  It will be lightly browned when it's ready to turn.  If it bubbles up too much, use a fork to pierce the bubble & let the air out.  Keep warm until ready to use.  Store left over tortilla's in the refrigerator.

Joy's Note:  I like to use a wooden cutting board to roll these out on - it holds just enough flour to keep it from sticking without making the dough dry.  IF, the dough seems too dry when you mix it, add 1 T. of water at a time until it is firm, but pliable.  Whole wheat flour is sometimes drier than other times.


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