Ingredients: 4 Whole Grain tortillas (or however many people you are serving), 1 Tbsp of Sour Cream for each burrito (I used the "reduced fat" sour cream for thickness and as a more healthy option), 2 Tbsp of chopped cilantro, 1 medium/large Avocado-diced (I used two small ones), 1 cup of shredded cheese, and 2 cups cooked and shredded chicken (or 2 chicken breasts, salt and pepper for taste, 1 Tbsp olive oil, and (OPT) 1 Tablespoon mustard).
Instructions: 1. Heat 1 Tablespoon of olive oil in a frying pan, place chicken breast sprinkled with salt and pepper and roast for about 5 minutes on each side. (optional: spread 1 Tablespoon of mustard over the chicken, add about 1/4 cup water and cook covered for a few more minutes).
2. Cut cooked chicken into thin stings.
3. Mix the chicken, cheese, cilantro, and the diced avocados. (Like this!)
4. Spread 1 Tablespoon sour cream on each tortilla, add 1/4 of the mixture (or desired amount).
5. Heat 1 Tablespoon oil into a pan and place all four tortillas on the man, cook for 2 minutes on medium-high heat. Flip on the other side and cook for another few minutes or until the tortillas are golden. (I skipped this step for time purposes and they still turned out fine!)
6. Serve warm and enjoy!
Specific Nutrients:
Calories: 365
Total Fat: 15.5 g
Sugar: 4 g
Protein: 12 g
Cholesterol: 40 mg
Sodium: 500 mg
Total Carbohydrates: 24 g
Vitamin A: 19%
Vitamin B-6: (from the avocado) 20%
Vitamin C: 25%
Calcium:33%
Iron:12%
Why are these nutrients important? The protein helps build your bones and skin. Your body does not create this nutrient on its own, so it is a necessary nutrient. Vitamin A is very helpful in digestion, as it plays a big role in the immune system. This vitamin also helps the heart, lungs, kidneys, and other organs function normally. Much like protein, Vitamin C acts as a repair vitamin for the bones and cartilage in your body. Lack of vitamin C causes what the pirates had, scurvy (gross, black teeth that will decay and fall out) so it is very necessary and important as well. The B Vitamin from the avocado gives us energy and helps our bodies function particularly well (paired, of course, with a good diet and regular exercise).
Negatives/Missing Food Groups: This meal does have a lot of sodium and fats from the various dairy products (cheese and sour cream). This particular meal contains foods from the dairy, grains, and fruit groups. Yes, fruit! (Avocados are fruits- look it up). It could definitely use vegetables (which is why salsa would be a good addition) and more fruits (the juicy kind).
With the decisions to choose reduced-fat over normal sour cream or whole grain instead of corn tortillas, it is a much healthier option! The meal provides plenty nutrients and various foods from the different food groups.
Allred, K
Hello! My name is Amanda Peterson and I wanted to make this recipe because i love avocados so much. I try to incorporate them into most of my meals and they're a good source of heart-healthy fats. The chicken provides a great source of protein and some iron which is necessary to daily nutrients. I also really liked how simple and fresh the ingredients used in this recipe are. The entire thing took me about 15 minutes to complete which is perfect because being in school, it's hard to take a long time to make a yummy and healthy meal. I loved the use of cilantro because it added a boost of flavor. The only drawback i had with the recipe is I had a hard time finding whole grain tortillas that would fit for a burrito at the store I was at, so i ended up just getting flour. I loved the recipe so much, and i'm planning on making it again. Next time I want to find whole grain tortillas so I can make it even healthier. I paired it with a side of salsa so that it had those extra veggies added into it.
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