Difficulty: Easy - for beginners
Serves: 4 - 8
1 tbsp (15 mL) canola oil, divided
3/4 cup (175 mL) uncooked bulghur wheat
1 small chipotle pepper in adobo sauce plus 1 tbsp (15 mL) adobo sauce, divided
1 garlic clove, pressed
12 oz (350 g) boneless, skinless chicken breasts
2 plum tomatoes, seeded
1/2 cup (125 mL) canned black beans, drained and rinsed
1/2 cup (125 mL) chopped fresh cilantro
1/3 cup (75 mL) chopped red onion
4 (11-in./28-cm) low-fat, low-sodium flour tortillas, warmed (see Cook's Tip)
Salsa, fat-free sour cream and lime wedges (optional)
1. In (3-qt./2.8-L) Saucepan, bring 1 cup (250 mL) water and 1 tsp (5 mL) of
the oil to a boil; stir in bulghur. Cover and remove from heat; let stand 25
minutes or until water is absorbed.
2. Meanwhile, for marinade, zest lime using Microplane(R) Adjustable Fine
Grater to measure 1 tbsp (15 mL). Juice limes using Citrus Press to measure 1/3
cup (75 mL). Combine zest, juice, adobo sauce, pressed garlic and remaining 2
tsp (10 mL) oil in (2-cup/500-mL) Prep Bowl; mix well. Reserve 1/4 cup (50 mL)
of the marinade for tabbouleh. Place chicken and remaining marinade in large
resealable plastic bag; turn to coat. Refrigerate 20 minutes.
3. For tabbouleh, dice tomatoes and finely chop chipotle pepper to measure 1
1/2 tsp (7 mL) with Santoku Knife. Combine bulghur, tomatoes, chipotle pepper,
beans, cilantro, onion and reserved marinade in Classic Batter Bowl; mix well.
4. Heat Grill Pan over medium heat 5 minutes. Remove chicken from marinade;
discard marinade. Cook chicken 5 minutes on each side or until internal
temperature reaches 165°F (74°C) in thickest part of chicken and center is no
longer pink. Thinly slice chicken crosswise. Add chicken to tabbouleh; mix well.
5. Spoon tabbouleh evenly down centers of tortillas. Fold in ends of tortillas
and roll up tightly. Cut burritos diagonally in half. Serve with salsa, sour
cream and lime wedges, if desired.
Yield: 4 servings
Cut them in half and serve as an appetizer, or side dish. Serve with a salad and you have quite a meal!
Nutrients per serving: Calories 410, Total Fat 8 g, Saturated Fat 2 g,
Cholesterol 45 mg, Sodium 360 mg, Carbohydrate 62 g, Fiber 13 g, Protein 28 g
U.S. Diabetic exchanges per serving: 4 starch, 2 low-fat meat (4 carb)
Cook's Tips: Bulghur wheat is made from whole grain wheat. It is low in fat and
has a mild nutty flavor.
Warming tortillas will make them easier to roll up. To warm tortillas, place
them between paper towels. Microwave on HIGH 30-45 seconds or until warm.
(C)The Pampered Chef, Ltd. 2012