Chicken and Black Bean Enchilada Bake

I looovvvvveeeeee burritos and this recipe is like a cross between a burrito bowl and a healthy chicken enchilada. You can make this on a Sunday and then freeze the extra portions and use throughout the week! Tastes like burrito but without all the calories.

Ingredients:

Makes 6 servings

ingred

3 chicken breasts (with all visible fat removed)

1 can of black beans drained (approx 290g)

1 cup of homemade enchilada sauce (approx 240ml)

1 Tbsp chilli powder

half a jar of jalapeños

1 small red onion, finely chopped

170g quinoa (dry) and 1 tsp olive oil

50g low fat cheddar

50g feta cheese

2 sprays of frylight or a similar low kcal cooking spray

Methods:

Preheat a fan oven to 180°C.

First of all you will need to get all of your ingredients ready so you can ultimately combine them all:

INGRED 2

Homemade enchilada sauce: Click here for my homemade enchilada sauce. You can also buy an enchilada sauce, look out for brands that are low sodium and low sugar.

Onion and jalapeños: Finely chop and set aside

Black beans: drain, rinse and set aside.

Chicken: You can cook grill, bake poach or fry your chicken. I baked my chicken at 180 degrees celsius for 25mins. Once cooked, I cut it into cubes and set aside.

IMG_1693IMG_1701IMG_1702Quinoa: Over a medium heat, add 1 tsp of olive oil to a pan and then add your 170g dry quinoa. Stir the quinoa until it has absorbed the olive oil and then add 320ml boiling water. Bring the mixture to a boil over high heat. Once it starts to boil, lower heat to the lowest setting and simmer, covered, for 15 minutes. Turn off the heat and let the pot stand, covered, for 5 minutes. Remove the lid and fluff the quinoa with a fork. Set aside.

all in the pan

sauce in the pan

Once all your ingredients are ready add your onions to a medium heat frying pan and cook until translucent.

Add all the rest of your ingredients to the pan, combine and cook on medium heat for about 5minutes until sauce reduces.

ready for the oven

cheese

Once sauce has reduced, add mixture to baking tray and cover with feta cheese and low fat cheddar cheese.

Bake in oven at 180°C for 10-15minutes and serve with salad and avocado.

Nutritional Information per serving (with quarter of an avocado):
335kcal; 26g protein; 30g carbohydrates; 12g fat

time to eat

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Homemade Enchilada Sauce

I haven’t been posting as often as I would like to because I am currently in the process of moving to London which is very exciting, if not a little bit stressful. Even though I haven’t been posting, I have still been cooking (of course) and I have lots of new recipes that I’ll be putting up in the coming weeks!! Hopefully I’ll be back to posting regularly by next week!

I know that I’ve called this an enchilada sauce but it can just as easily be added to pasta or other dishes that need a bit of a kick. This is a really basic recipe but I find that most people buy pasta sauces, instead of making their own, and there are usually lots of nasty surprises in those ready made sauces (mainly salt and hidden calories). You can make a batch of this on Sunday and have it in the fridge for the week or you can reduce the amount you make and make single servings. I will be using this sauce in the next two recipes that I post just to show you how diverse it is.

Ingredients:

Makes approx five 150g servings

enchilada sauce ingredientsTwo 400g tins of chopped tomatoes

Half a Tbsp of olive oil

Juice of half a lemon

4 Minced garlic cloves

2-4 Tbsp Cayenne pepper (keep tasting!)*

Black pepper

Pinch of salt

*NOTE: Cayenne Pepper is technically a chilli powder. It’s actually 100% chili powder, while labelled chili powders are often a mix of chili powder along with other spices. Those spices can include oregano or cumin, among many others. So the flavor of each can be unexpectedly different from one another. Depending on what flavour you’re going for (or how spicy you like your sauces) you can use chilli powder if you prefer.

Method:

Chop up your onion, peel your garlic cloves and cut your lemon in half, ensuring the pips have been removed. Don’t worry if your onion isn’t chopped finely, we will blend the sauce later.

enchilada sauce choppedAdd half a Tbsp of olive oil to a frying pan and heat over a medium heat. Once you can feel heat over the pan, add your onions, minced garlic cloves, pinch of salt and a generous amount of black pepper. Cook until onions are translucent.

enchilada sauce cookingLastly, add two tins of chopped tomatoes with the juice of half of the lemon. Stir until combined and then add 2-4 Tbsp of Cayenne Pepper and cook for a further 5 minutes. I keep tasting the sauce until I get the heat/spice I want from it. You can further add black pepper or another pinch of salt here if it’s not what you’re looking for.

enchilada sauce finishedLet your sauce cool and then transfer to a blender and blend until you get the consistency that you like. I like a chunky sauce so I usually only give it a quick whizz with the blender.

As I said at the start, you can keep your sauce in the fridge for a week and keep using it for whatever dishes need a bit of  kick!

 Nutritional Information (per 150g sauce – 1 serving):

48kcal; 7g carbohydrates; 2g fat; 2g protein; 1g fibre

HEALTHY Chicken and Broccoli Bake

When I got in the door from work last night, I was cold, wet and miserable. All I wanted to do was to curl up in bed and sleep until summer. Chicken and Broccoli Bake is my definition of comfort food and it was exactly what I needed last night. Unfortunately, the traditional C&B bake is high in fat and calories. Instead I have lowered the calories and fat but kept the flavour! This is a great dish if you’re trying to watch your calorie intake but still want to feel satisfied.

Ingredients:

This dish serves 4

CB1

400g chicken breast/ 3-4 chicken breasts (remove all visible fat)

100ml reduced fat milk (I used Avonmore Slimline Milk)

150ml reduced sodium chicken broth

3 Tbsp wholemeal flour/ ~45g (you can use plain flour if it’s all you have)

One head of broccoli (~250g)

3 Tbsp Light mayonnaise (I used Tesco healthy living)

120g mushrooms

1 small onion

100g feta cheese

1 tsp (5ml) olive oil

Method:

  • It’s easier to have all of your ingredients ready – chop your onions and mushrooms, dice your chicken CB2breasts, measure out your feta and milk and break off the broccoli florets from the stalk.
  • Once everything is ready to go, heat a teaspoon of olive oil in a pan over a medium heat and add your chopped onions once you can feel the heat, until they become translucent.
  • Mix in your mushrooms to the onions and cook for 1 or 2 minutes, then add your diced chicken and cook until the chicken is visibly white. CB3
  • Measure out 150mls of boiling water into a heat-safe jug and add your reduced sodium stock cube, stirring until all lumps disappear. Then slowly pour this into your pan with the mushrooms, onions and chicken. Turn up the heat high and wait for the liquid to reduce. You can stir once or twice but not too often as it will take longer for the liquid to reduce.CB4
  • While you’re waiting, steam your broccoli until bright green and then run under cold water and drain (you can boil for about 1 minute however steaming is better to reduce vitamin losses).
  • When your chicken mixture has reduced, add 3 tbsp of light mayo to your pan and stir until creamy
  • Slowly add your 100ml of reduced fat milk and stir, cooking on a high heat for about 3  minutesCB6
  • Once the milk has reduced a little, add 3 tbsp of wholemeal flour and stir until creamy. You are looking for a yoghurt consistency – not too thick and not too runny. You can control this by adding more milk to thin or more flour to thicken.
  • Once you have your mixture, add in broccoli and combine.CB7
  • Grease a Pyrex/oven-safe dish and pour your mixture into the dish.
  • Crumble the feta evenly over the top and bake at 180°C for 10-15 minutes.

 

 

This dish is high in protein and is a good source of iron

 

 

CB8CB10Nutritional Information per serving:

273kcal; 15g carbohydrates; 8g fat; 29g protein; 11mg iron

CB11

Jalapeño and Feta Turkey Burgers

This is a healthier version of the traditional burger with with all the taste! The recipe below makes 8 servings, you can freeze whatever you don’t use and have dinner made for the week ahead!

Makes 8 burger patties

 One serving = 1 turkey burger patty

startIngredients:

450g lean turkey mince

80g porridge oats

1 garlic clove (minced)

70g feta cheese

pepper (no need for salt)

2 egg whites

200g spinach

20g of Jalapeños – you can add as much as you like if you’re a fan of spicy food or just leave them out of the recipe if you’re not.

Method:

  • Chop spinach into small pieces and remove any stalks as these will stick out of your burger patties and make them harder to form.
  • Once the spinach is chopped, combine all ingredients into a bowl and mix together with a fork or with clean hands.

prep

  • Start to shape the burger patties by scooping up a handful of the mixture to form a ball and then pressing them flat. Don’t worry if they look a bit messy, they will combine when cooked.

patties

  • To cook the burgers, I used a George Forman for about 7minutes. You can use your oven grill if you don’t have a George Forman but it might take a little longer.
  • Serve immediately on a whole-wheat bun or you can chop into pieces and have a burger bowl (salad).
  • I had mine in a round whole-wheat pitta with tomato relish and lettuce with spinach, rocket, 50g beetroot and 70g sweet corn on the side (337kcal; 52g carbs, 6g fat and 26g protein).

final

Nutritional content per single turkey burger:

130kcal; 8g carbs, 3g fat, 17g protein.