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

Advertisements

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