6 servings / 30 min
Prep 10 min / Cook 20 min
Ingredients
- 1 tsp (5 mL) olive oil
- ½ lb (250 g) boneless, skinless chicken breast, diced small
- ½ tsp (2 mL) chili powder
- ½ tsp (2 mL) garlic powder
- ½ tsp (2 mL) onion powder
- ½ tsp (2 mL) cumin
- ¼ tsp (1 mL) paprika
- ½ tsp (2 mL) pepper
- 1 cup (250 mL) tomatoes, diced
- ½ cup (125 mL) frozen corn niblets
- 2 tbsp (25 mL) water
- 1 cup (250 mL) cooked brown rice
- 6 tbsp (90 mL) low-fat sour cream
- 1 cup (250 mL) shredded low-fat cheddar cheese
- 6 small (6 inch/15 cm) whole grain tortillas
Directions
- In a large pot, heat oil over medium heat. Add chicken and cook until no longer pink. About 10 minutes.
- Add spices, tomatoes, corn and water and cook for 5 minutes.
- Add rice and cook for 5 minutes, stirring frequently.
- Add ½ cup (125 mL) of mixture to the middle of a tortilla. Top with 1 tbsp (15 mL) of sour cream and about 2 tbsp (25 mL) of cheese. Roll up and serve.
Nutritional info per serving (1 of 4)
- Calories: 281
- Protein: 18 g
- Total fat: 9 g
Saturated fat: 4 g
Cholesterol: 39 mg - Carbohydrate: 30 g
Dietary fibre: 3 g - Sodium: 326 mg
- Potassium: 340 mg
Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2009.
