Freezer-friendly chicken enchiladas
Nutrition Info.(per serve)
500g boneless skinless chicken breasts
1/2 teaspoon salt
1 tablespoon canola oil
1 onion, chopped
2 cloves garlic, crushed
1 large red capsicum, diced
1 cup grated carrot
1 cup frozen corn sweetcornXkernels
1 cup diced courgette
1 cup chopped spinach leaves
400g can red kidney beans, drained
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
8 large wholegrain tortillas or wraps
1 cup grated reduced-fat tasty cheese
1 cup reduced-fat natural yoghurt
400g can chopped tomatoes
1 cup finely chopped jalapenos (optional)
Total fat 11g
Saturated fat 5g
Dietary fibre 6g
1 Line a 20cm x 30cm high-sided baking tray with baking paper.
2 Place chicken breasts in a single layer in the bottom of a large saucepan. Fill saucepan with water until chicken is just covered. Add salt, cover and place over a high heat until water boils. Reduce heat and simmer for 10—12 minutes (cooking time will vary depending on the size of the chicken breasts; check the thickest part to ensure they are fully cooked). Remove chicken from liquid and allow to cool slightly.
3 Heat oil in a large frying pan over medium heat. Add onion, garlic and capsicum and cook for 2 minutes. Add carrot, corn, courgette, spinach and beans, and stir to combine. Cook for a further 8—10 minutes until vegetables soften.
4 While the vegetable mix is cooking, shred the chicken meat into the saucepan. Add cumin and pepper. Mix well, remove from heat and set aside.
5 Divide mixture evenly between the tortillas. Roll each tortilla into a tube and place in the prepared baking tray.
6 Place yoghurt and three-quarters of the cheese in a bowl and mix together. Spread this mix over the tortillas. Spoon the tinned tomatoes in a line over the yoghurt mix. Sprinkle over jalapenos, if using, and remaining cheese.
7 Wrap the entire tray in plastic wrap then tin foil and place in freezer, clearly marked with a name and date.
Make it gluten free: Use gluten-free tortillas or wraps and check ground cumin is gluten free.