Chicken & black bean burritos with coriander lime rice
PREP 20 MINS COOK 20 MINS
SERVES 4 AS A MAIN
2 tsp canola oil
1 small brown onion, chopped
1 clove garlic, crushed
2 cups shredded cooked chicken breast
¾ cup no-added-salt black beans, rinsed
2 Tbsp La costena chipotle in adobo sauce
1 tsp ground cumin
½ cup fresh corn kernels, cooked
2 cups cauliflower rice (fresh or frozen)
¾ tsp lime zest
2 Tbsp fresh lime juice
½ cup coriander, chopped
¼ tsp freshly ground pepper ½ cup grated reduced-fat cheese
4 (40g each) 25cm wholemeal tortillas or gluten-free tortillas, warmed
4 Tbsp Greek-style natural yoghurt or sour cream, to serve (optional)
CORN SALSA
½ cup fresh corn kernels, cooked
1 large tomato, deseeded, finely chopped
2 Tbsp finely chopped red onion
2 green shallots, finely chopped
1 Tbsp chopped coriander
1 Heat 1 tsp of the oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring occasionally, for 5 minutes or until the onion starts to soften. Add the garlic and cook, stirring, for 1 minute.
2 Stir the chicken, beans, chipotles and cumin into the pan. Reduce heat to medium-low, cover and cook, stirring occasionally, for 5 minutes or until heated through.
3 Heat the remaining oil in a 25cm non-stick frying pan over medium heat. Add the cauliflower and cook, stirring occasionally, for 5 minutes or until tender. Remove the pan from the heat. Stir in the lime zest, lime juice, coriander and pepper.
4 Meanwhile, to make the corn salsa, combine all the ingredients in a bowl.
5 Divide the cauliflower mixture, chicken mixture, corn salsa, and cheese among tortillas. Top with the yoghurt. Fold in the sides and roll up the tortillas.
Nutrition info
PER SERVE 1920kJ, protein 37g, total fat 12g (sat. fat 4g), carbs 45g, fibre 8g, sodium 675mg • Carb exchanges 3½ • GI estimate low • Gluten-free option
PREP 20 MINS + 1 HOUR RESTING COOK 1 HOUR 20 MINS
SERVES 4 AS A LIGHT MEAL
3 Tbsp olive oil
560g (5 cups) cauliflower rice
(fresh or frozen)
1 Tbsp lemon zest
60ml (¼ cup) fresh lemon juice ½ tsp sugar
1 cup chopped herbs (such as
mint, parsley, and/or dill) 250g cherry tomatoes, halved 1 large Lebanese cucumber, halved, seeds removed, finely chopped
4 green shallots, chopped
60g sunflower seeds
Lemon wedges, to serve
1 Heat the oil in a large non-stick frying pan over medium-high heat. Add the cauliflower rice and cook, stirring occasionally, for 5 minutes or until tender crisp. Spread the cauliflower over a large baking tray to cool.
2 Combine the lemon zest, lemon juice and sugar in a large bowl. Stir in the cauliflower, herbs, tomatoes, cucumber and green shallots. Cover and set aside at room temperature for 1 hour, stirring occasionally.
3 Stir the sunflower seeds into the tabbouleh just before serving. Serve with lemon wedges.
Nutrition info
PER SERVE 1160kJ, protein 7g, total fat 22g (sat. fat 3g), carbs 9g, fibre 7g, sodium 75mg • Carb exchanges 1/2 • GI estimate low • Gluten free • Lower carb