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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