• 2/3 cup onion, chopped
• 2/3 cup green bell pepper, sliced
• 1/4 small jalapeño chilli, veins and seeds discarded, minced
• 3/4 tsp. garlic, crushed
• 1-1/4 tsp. vegetable oil
• 5 ounces boneless, skinless chicken breasts, cut into thin strips
• 10 ounces black beans, drained and rinsed
• 10 ounces canned refried beans, warm
• 4 10 inch flour tortillas
• 1/4 cup salsa
• 1/4 cup nonfat sour cream

Sauté onion, pepper, jalapeno and garlic in oil in large skillet 2-3 minutes; cover and cook over medium-high heat 2-3 minutes longer.

Add chicken to skillet; cook over medium-high heat until chicken is cooked, about 5 minutes; Add beans; cook 1-2 minutes, until warm.

Spread 1/3 cup refried beans in center of each tortilla; spoon 1/2 cup chicken mixture over refried beans; top with salsa and sour cream; and roll up tortilla.

Courtesy American Dry Bean Board.

Per serving: calories 476, fat 9.0g, 17% calories from fat, cholesterol 37mg, protein 27.2g, carbohydrates 70.8g, fiber 12.2g, sugar 8.5g, sodium 723mg, diet points 8.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 4.3, Lean meat: 0.0, Fat: 0.9, Sugar: 0.0, Very lean meat protein: 1.5

  view detailed nutritional information