Notes:
15 minutes preparation, 15-20 minutes cooking. Recipe can be doubled successfully, and frozen. If doubling recipe, add meat in batches so that it browns gently rather than steaming.
Nutrition Information Per Serving based on eight servings:
310 calories, 6g fat, 1g saturated fat, 410mg sodium, 38g carbohydrates, 10g fibre, 25g protein. The beans and corn increase the carbs, but they are complex carbohydrates (the good guys). A healthy diet consists of 60% carbs, and it is essential for a growing family, it is much better to serve carbs this way than in the refined carbs (bad guys) in burgers and fast food.
*Note it is much cheaper to buy a whole chicken and then cut it up yourself. You can get big bags of fresh or frozen chicken breasts. Buy these when they are on special offer and put them in the freezer. Always thaw thoroughly before using.
It is much cheaper to make your own salsa in bulk and bottle/can or freeze. I will put up a recipe, but you can use the Tomato Fill-Me-Up recipe already posted on BuddySlim and add some extra chili.
Variations:
You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.
You can also use lean beef mince/ground beef or lean lamb mince/ground lamb instead of the chicken. For vegetarians, you can use quorn /extra firm tofu instead of the chicken. The nutrition values will be different if you alter the ingredients.
Servings: 8
Ingredients:
1 tablespoon oil
1 onion
2 peppers/capsicums/bell peppers, finely diced
450gm/1lb pound skinless, boneless chicken
1 teaspoon chili powder, or finely crushed chili flakes
1 teaspoon ground cumin
450gm/16oz can pinto or kidney beans, drained and rinsed
1? cups corn kernels either fresh, canned or thawed
? cup grated reduced-fat cheddar cheese, use strong, mature cheese as you need less to get the same flavour
1 cup salsa (make your own salsa, it is much cheaper!)
Eight 20cm/8” flour tortillas (low cal version if available, or make your own)
? cup reduced-fat sour cream, optional
Directions:
Put the oil in a large frying pan on gentle heat, and add the pepper and onion, and saute for about five minutes, until the onion is clear.
Cut the chicken into bite size pieces. Increase the heat to medium and add the chicken, cumin, and chili and cook until the chicken is just cooked.
Stir in the beans, corn, salsa and half the cheese and cook until the cheese is melted and the mixture is hot. Remove the pan from the heat.
Put the tortillas in the microwave and heat for about 30-45 seconds, or the directions on the packet. They should be warm but not steaming hot.
Take a tortilla and using a spoon, place an eighth of the chicken mixture in the centre of the tortilla. Wrap and serve with a little sour cream and sprinkling of cheddar cheese.
I serve this with a bowl of quartered tomatoes, a bowl of grated carrots and a big green salad. If people are extra hungry I might also do a corn cob (ear) per person.
Nutrition Information Per Serving based on eight servings:
310 calories, 6g fat, 1 g saturated fat, 510mg sodium, 40g carbohydrates, 10g fiber, 24g protein
Variations:
You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.
You can also use mince/ground beef or lamb mince/ground lamb instead of the chicken. I've also used quorn for a vegetarian, and in all honesty it tasted just like the chicken version.
Related Recipes:
Tags: budget, chicken, family, healthy, low calorie, low fat, Main Dish
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