Chicken Rollups

Prep Time: Prep: 15 min Cook: 20 min

Ingredients

• 2 (4 ounces each) boneless skinless chicken breasts
• 2 tbsp water
• 3/4 C fat free refried beans
• 1/2 tsp onion powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/4 tsp chili powder
• 6 8-inch flour tortillas
• 4 oz grated Mexican cheese blend
• 1/2 C light sour cream
• 1 can (4 oz) green chilies
• 1 medium tomato, diced

Note: Wheat tortillas may be substituted.

Instructions

1. Preheat oven to 350 degrees.
2. Cut chicken breasts into 1-inch pieces.
3. In a frying pan, cook chicken in water.
4. Drain if necessary, and set aside.
5. In a bowl, combine refried beans and seasonings until blended.
6. Spread bean mixture in the center of each tortilla.
7. Evenly divide chicken and then cheese, sour cream, chilies, and diced tomato over each tortilla.
8. Roll up and wrap each tortilla in foil.
9. Bake wrapped tortillas for 20 minutes.

Serving Size

Makes 6 servings.

Nutrition

• Calories 224
• Calories from fat 67
• Total fat 7 g
• Saturated fat 4 g
• Cholesterol 53 mg
• Sodium 532 mg
• Carbohydrate 19 g
• Fiber 10 g
• Sugar 3 g
• Protein 18 g

Exchanges

• 1 Starch
• 1 Very Lean Meat
• 1 Fat

Buy the Cookbook

This is a recipe from our very own diabetes educator, Barbara Moulton. Check out her book, Just For The Health Of It.

Get her book at our office or on Amazon.