Although white rice is always included in the fast-food version of this dish, I left it out here. It would have added about 100 calories per serving, and these burritos are really good without it—even better, I think. If you can’t find corn salsa, buy fresh refrigerated salsa and stir in some low-sodium canned corn.

　　

Ingredients

serves 4

　　Four 9-inch low-carb tortillas, such as La Tortilla Factory

　　2 cups shredded skinless breast meat from a rotisserie or roast chicken

　　2/3 cup canned black beans, rinsed and drained

　　1 cup corn salsa, such as Salpica Corn and Black Bean Salsa

　　1/3 cup chopped fresh cilantro

　　1 cup shredded romaine lettuce

　　3 ounces (3/4 cup) 75% reduced-fat cheddar cheese, such as Cabot, shredded

　　1/2 cup 2% Greek yogurt

　　

Step 1

Using flameproof tongs, char the tortillas briefly on each side over an open flame, or toast them under a preheated broiler. Keep the tortillas warm by covering them with a kitchen towel.

　　

Step 2

In a medium microwave-safe bowl, combine the shredded chicken, black beans, and salsa. Cover the bowl with plastic wrap and microwave on high until the mixture is hot throughout, about 3 minutes. Stir in the cilantro.

　　

Step 3

Lay the tortillas on a work surface. Spoon one fourth of the chicken mixture over the bottom third of each tortilla. Top the chicken with the lettuce, cheese, and yogurt. Fold the sides of the tortillas in over the filling, and roll the tortillas up tightly to encase the filling. Serve immediately.

　　

healthy tips

Step 4

Add all-natural plain Greek yogurt to any sauce (at the end of the cooking time, off the heat, to prevent curdling) to make the sauce richer without adding much fat. Greek yogurt is also an excellent source of protein and calcium.

　　

nutrition information

Step 5

Fat: 38g (before), 6.8g (after)

　　

Step 6

Calories: 790 (before), 280 (after)

　　

Step 7

Protein: 38g

　　

Step 8

Carbohydrates: 33g

　　

Step 9

Cholesterol: 53mg

　　

Step 10

Fiber: 17g

　　

Step 11

Sodium: 1,328mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.