Makes 4 burritos
cooking spray 2 teaspoons good quality olive oil 2 cups shredded zucchini 8 green onions, trimmed and chopped ¼ cup chopped flat parsley or cilantro 1 can (15 ounces) black beans, drained, rinsed and drained again ¼ teaspoon kosher salt 2 cups shredded cooked chicken 1 tomato (6 ounces), cored, seeded and chopped 1 jalapeño pepper, seeded and chopped 2 tablespoons fresh lime juice 8 ounces shredded low-fat Cheddar or Monterey Jack cheese (about 2 cups) 4 9-inch flour tortillas (can use flavored such as sun-dried tomato) guacamole, sour cream and salsa for garnish
Place the rack in position B and preheat toaster oven to 350ºF on bake setting. Spray a 7 x 11-inch baking dish with cooking spray, or rub with olive oil. In a medium nonstick skillet, heat half the olive oil over medium heat. Add the shredded zucchini and cook until lightly browned, tender and no longer watery, about 8 to 10 minutes. Stir in one quarter of the green onions and half the chopped parsley/cilantro. Remove and reserve. Heat remaining oil in the pan over medium heat. Add a third of the remaining green onions, the remaining chopped parsley, drained black beans and salt to the pan. Cook for 2 to 3 minutes. Use the back of a wooden spoon or a potato masher to mash the beans (the beans should be just partially mashed), and cook until heated through, about 3 to 4 minutes. Transfer to a bowl and let cool. Place the shredded chicken in a medium bowl. Stir in the chopped tomato, chopped jalapeño, lime juice, half the cheese and half of the remaining green onions. Spread one quarter of the bean mixture in a line just below the center of each tortilla. Top each with one quarter of the cooled zucchini and one quarter of the chicken mixture. Sprinkle each with 2 tablespoons of the remaining cheese. Roll the burritos and place them seam side down in the prepared baking dish. Cover with a sheet of foil that has been sprayed with cooking spray; bake for 15 minutes. Remove the foil and sprinkle burritos evenly with the remaining cheese and chopped green onions. Continue to bake, uncovered, until the cheese is melted, about 12 to 15 minutes longer. Serve with guacamole, salsa and sour cream for garnish.
Nutritional information per burrito: Calories 529 (31% from fat) • carb.38g • pro. 55g • fat 19g • sat. fat 2g • chol.114mg • sod. 997mg • calc. 513mg • fiber 6g