• 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
  • 1 medium onion, chopped
  • 1 yellow bell pepper, seeded and chopped
  • 1 1/3 cups canned fat-free refried kidney or pinto beans
  • 8 flour tortillas (7-8 inch)
  • 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


  1. Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight. Bring to room temperature before cooking.
  2. Heat 2 teaspoons oil in a medium skillet over medium-high heat. Sauté chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.
  3. Add remaining oil to the pan. Sauté 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.
  4. 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.

Recipe Yield: Makes 8 servings

Nutritional Information Per Serving:

Calories: 346
Fat: 10 grams
Sodium: 562 milligrams
Protein: 16 grams
Carbohydrates: 48 grams

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Diabetic Exchanges

3 Bread/Starch, 2 Lean-Meat, 1 Fat

Recipe and image appear courtesy of American Institute for Cancer Research.