Ingredients

2 teaspoons vegetable oil 1 large onion, chopped
250 g (8 oz) canned pinto beans, rinsed and drained 300 g (10 oz) cooked chicken breast, skinned and cubed
4 green chillies, deseeded and chopped 1 teaspoon dried oregano
1 large tomato, chopped 1/4 teaspoon chilli powder
1/4 teaspoon ground cumin 400 g (13 oz) can tomatoes, blended in a food processor or blender and sieved, or passata
12 corn tortillas quantity of Mango Salsa
75 g (3 oz) grated low-fat mozzarella cheese
Mexican food has a number of high-fat traps, but it also offers many healthy and delicious dishes. If chosen carefully, and with some minor adjustments, you can enjoy this rich and flavourful cuisine. Enchiladas can be one of the traps because of the high cheese content. In this version, a small amount of reduced-fat cheese...

Instructions

1.Heat the oil in a saucepan, add the onion and cook for about 5 minutes until softened. Stir in the beans, chicken, chillies, oregano and fresh tomato. Heat through, then remove from the heat.
2.Place the chilli powder, cumin and blended tomatoes or passata in a saucepan and simmer for 2 minutes. Remove from the heat.
3.Dip each tortilla into the tomato mixture and set aside on a plate. Fill each tortilla with 3 tablespoons of the chicken mixture. Roll up and place seam-side down in an ovenproof dish. Pour two thirds of the mango salsa over the enchiladas. Sprinkle with the cheese and serve with the remaining salsa.
4.Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for about 20 minutes. Place 2 enchilladas on each plate and serve.

Mexican food has a number of high-fat traps, but it also
offers many healthy and delicious dishes. If chosen
carefully, and with some minor adjustments, you can enjoy
this rich and flavourful cuisine. Enchiladas can be one of
the traps because of the high cheese content. In this
version, a small amount of reduced-fat cheese is used
and the corn tortillas are packed with plenty of high-fibre
beans instead.

Leave a Reply

Your email address will not be published.