Our healthy take on en­chi­ladas is stuffed with spicy flavour, but light in kilo­joules and fat.

Healthy Food Guide (Australia) - - CONTENTS -

Our healthy take on en­chi­ladas is stuffed with spicy flavour. Si si, is good!

Chicken en­chi­ladas

Serves 4 Cost per serve $5.90 Hands-on time 15 min Cook­ing time 40 min 1 medium brown onion,

sliced into wedges 2 medium red cap­sicums, sliced 250g chicken breast fil­lets,

thinly sliced 4 large whole­grain tor­tillas ½ x 435g can re­fried beans ¼ cup grated re­duced-fat

ched­dar 1 ta­ble­spoon chopped

co­rian­der, to gar­nish 4 cups mixed salad leaves,

to serve Tomato sauce 1 medium brown onion,

finely chopped 3 gar­lic cloves, finely chopped 500g chunky tomato pas­sata 1 ta­ble­spoon Ca­jun spice mix 2 small red chill­ies, chopped Béchamel sauce 1 ta­ble­spoon olive oil 1 ta­ble­spoon plain flour 100ml hot re­duced-salt

chicken stock 100g re­duced-fat

plain yo­ghurt 1 Make the tomato sauce: Spray a medium saucepan with olive oil and set over medium heat. Sauté onion for 8 min­utes, or un­til soft. Add gar­lic and cook for 2 min­utes. Add the pas­sata and spice mix; re­duce heat to low and sim­mer for 15 min­utes, or un­til re­duced by a third. Add the chill­ies, sea­son with cracked black pep­per and re­move pan from heat. 2 Mean­while, heat a large char­grill pan over a high heat. Spray the onion wedges, cap­sicum and the chicken with olive oil. Cook in batches for 3–4 min­utes on each side, or un­til ve­g­ies are ten­der and the chicken is cooked through. Set aside on a plate. 3 Heat tor­tillas, one at a time, on the same pan for 10–20 sec­onds each side, or un­til warm. Trans­fer the tor­tillas to a plate. Cover with a clean tea towel to keep them soft. 4 Pre­heat the oven to 180°C. Make the béchamel sauce: Heat the olive oil in a medium saucepan over medium heat, then beat in the flour vig­or­ously with a whisk to form a smooth paste. Re­move the pan from the heat, then slowly whisk in the hot chicken stock, bit by bit. When it is all in­cor­po­rated, re­peat with the yo­ghurt, whisk­ing un­til smooth and thick enough to coat the back of a spoon. 5 To as­sem­ble the en­chi­ladas, spread 1 ta­ble­spoon of the tomato sauce over the mid­dle of each tor­tilla and spoon a line of beans down the cen­tre. Di­vide the chicken and the veg­eta­bles among them. Fold over to en­close the fill­ings, then put the tor­tillas on a lightly oiled bak­ing dish, seam-side down. 6 Pour the re­main­ing tomato sauce over the tor­tillas, then the béchamel. Sprin­kle with grated cheese and bake en­chi­ladas for 15–18 min­utes, or un­til bub­bling. Gar­nish with co­rian­der and serve with mixed salad leaves.

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