Chicken and Bean Burros & Chimichangas2013-08-11
- Yield : 14
- Servings : 14
- Prep Time : 15m
- Cook Time : 20m
- Ready In : 35m
This information is per serving.
Calories from Fat140
Serving size:About 8 oz. (225 g) burro
Burro is Spanish for donkey. Burrito is a small donkey.
In the United States, restaurants use burro and burrito interchangeably with burro being more common in States bordering Mexico. Burrito may sound more romantic, but many burritos are high calorie burros.
Burros and burritos have taken the U.S. by storm and are served for breakfast, lunch, and dinner.
Burros are simple to make with 100’s of variations from vegetarian to meat filled and can be served many ways:
- With condiments like salsa, guacamole and sour cream
- Baked for a crisp tortilla
- Deep fried for a crisper, flakey tortilla (called a chimichanga)
- Smothered in red or green chili sauce (enchilada style)
This recipe is for a southwestern style chicken and bean burro. Most Mexican restaurants make their burros with either a meat or bean filling and serve refried beans as a side.
Like all things American, burros can be very high in sodium. Over 50 percent of the sodium can come from the flour tortilla. When I originally published this recipe, sodium for a 10-inch flour tortilla ranged from 400 to 500 mg. In October, I bought 10-inch flour tortillas with 242 mg of sodium. I significant reduction. If you are on a sodium restricted diet, it pays to check the nutrition facts label when buying flour tortillas.
You can reduce also reduce the amount of sodium in this recipe by using cooked dry beans instead of canned or low sodium (140 mg or less per serving) canned beans. Rinsing the beans removes some sodium.
You can also substituting high potassium kidney beans for pinto beans to reduce the impact of sodium.
The huge burritos sold by popular quick serve restaurants are filling and tasty, but they are also high in calories and sodium.
You can substitute homemade or prepared red or green chili enchilada sauce for the salsa and hot sauce. Adjust the amount of heat to taste. For mild burros, use a mild salsa or reduce the amount of salsa.
Tortillas dry out and crack. Using fresh tortillas, before use by date, prevents cracking and makes rolling the burros easier.
If tortillas are stiff or have been refrigerated, place 3 or 4 on a plate covered with a damp paper towel and microwave on high 20 to 30 seconds or until pliable. Caution: do not overheat or tortillas will cook and dry out. Repeat with remaining tortillas as you make the burros.
Burros can be made in advance and refrigerated or frozen. Reheat refrigerated burros in a 300°F (150°C) oven about 15 minutes or in a microwave oven until heated through (165°F). When reheated in an oven, the tortillas will become slightly crisp but not browned. For a crisp, baked burro heat for 15 to 20 minutes at 350°F (175°C) or until golden brown.
Nutrition information is for one burro and will vary depending on the amount of filling and brand of tortillas.
For deep fried chimichangas add 140 calories. Chimichanga fat calories can be higher if you your oil temperature drops below 350°F (177°C).
- 2 3/4 lbs. (1200 g) chicken breast or 2 lbs (900 g) cooked chicken breast
- 1 (200 g) medium onion, diced
- 1 tablespoon (15 ml) olive or vegetable oil
- 3/4 cup (180 ml) homemade or prepared salsa
- 2 oz. (60 g) roasted green chills, diced (hatch or other chili)
- 1 15 oz. (411 g) can low sodium pinto beans, drained and rinsed
- 1 16 oz. (453 g) can refried beans
- 4 oz. (115 g) Monterey jack cheese, shredded
- 1/2 tablespoon (7.5 ml) hot sauce
- 14 10-inch flour tortillas
Method of Preparation
In a large, heavy skillet heat oil over medium heat and cook chicken breasts until center reaches 165F 74°C). Remove chicken from pan and drain off any liquid. Allow chicken to cool and then shred or cube.
Return pan to heat and add diced onion. Cook 5 to 6 minutes or until browned and beginning to caramelize, stirring frequently.
Stir in shredded or cubed chicken. Stir in salsa, chili, and hot sauce. Cook, stirring occasionally until all liquid has been absorbed or evaporated.
Stir in beans and cook until filling begins to boil. Cook, stirring 1 to 2 minutes longer. Reduce heat or remove from heat and stir in cheese until melted. Cool 5 to 10 minutes.
Place about 1 cup (150 g) of filling about 3 inches from the edge of the tortilla. Fold the near edge of the tortilla over the filling. Fold the 2 sides in and roll up. Place folded side down on a serving plate and repeat with remaining tortillas and filling. Serve immediately or proceed to Step 7 for chimichangas.
Heat 1 to 2 inches of oil to 350° to 370°F (177° to 188°C). Insert one or two toothpicks in each burro to prevent it from unfolding during frying. Carefully, place folded side of burro in the oil and deep fry 2 to 3 minutes or until browned (edges will be visibly browned). Use tongs or two forks to turn over and fry 1 minute or until deep golden brown. Drain on paper towels. Repeat with remaining burros. Chimichangas can be kept warm in a 200°F (95°C) oven.