Chicken and Bean Burrito

Ingredients:

• 0.5 tbsp. brown rice
• 2 cloves garlic; 1 crushed, 1 minced
• 220 g (about 2 cups) frozen diced butternut squash, thawed
• 1 cup chopped grilled chicken, without skin
• 1 can (425 g) of canned black beans
• 1 cup grape tomatoes
• 0.5 cup fresh cilantro
• 1/4 cup pickled jalapeno peppers + 2 tablespoons brine
• 4 whole grain tortillas, 8 inches in diameter, warmed
• 0.5 cups grated reduced-fat cheddar
• 1 avocado, thinly sliced
• Plain low-fat yogurt or sour cream, for serving (optional)

Preparation:

1. Heat a medium skillet over high heat. Add the rice and crushed garlic and cook, stirring, until fragrant, 2-3 minutes. Add 1 cup water, season with salt and pepper, and bring to a boil. Add the squash and reduce heat to low; cover and simmer, undisturbed, for about 25 minutes. Place the shredded chicken on top of the rice, cover, and remove from heat.
2. Meanwhile, prepare the bean salsa..
   
   Drain and rinse the beans, quarter the tomatoes, and finely chop the cilantro and jalapeño. Combine everything in a bowl with the brine from the peppers and minced garlic. Season with salt and pepper to taste. Toss the rice mixture with the chicken and spoon it into the center of each tortilla, top with half the bean salsa, and sprinkle with cheese. Fold the sides of the tortilla over the top and roll up. Cut in half and serve with avocado, the remaining salsa, and yogurt.