chicken and bean enchiladas (Low GI)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1 tbsp olive oil150g tinned tomatos1 large onion125g mixed pulses150g cooked chicken, skinned and chopped1 tsp cajun pepper1/2 dried oregano1 medium tomato, chopped1/2 tbsp lemon juicesplash of tabasco to taste6 large tortillasFor the Salsa50g tinned tomatos1 tbsp chopped red pepper1 tbsp chopped green pepper2 chopped spring onions (scallions)1 clove garlic, chopped1 tbsp fresh coriander (cilantro), roughly choppedsplash of tabasco to taste
1) Heat the oil in a frying pan, add the onion and cook for about 5 minutes until softened. Stir in the pulses, chicken, oregano, fresh tomato, lemon juice and tabasco. Warm through, then remove the pan from the heat.
2) Blend the tomatoes in a food processor or blender. Place the cajun pepper and tomatoes in a saucepan and simmer for 2 minutes. Remove from the heat.
3) spread the tomato sauce on each tortilla and share the chicken mixture beween them. roll up and place, seam side down, in an ovenproof dish. Spoon the salsa (see below) over the enchiladas and bake in a pre-heated oven at 180C (350F), Gas mark 4 for about 20 minutes.
Salsa
combine all the ingredients in a bowl
Number of Servings: 3
Recipe submitted by SparkPeople user KIMBAG.
2) Blend the tomatoes in a food processor or blender. Place the cajun pepper and tomatoes in a saucepan and simmer for 2 minutes. Remove from the heat.
3) spread the tomato sauce on each tortilla and share the chicken mixture beween them. roll up and place, seam side down, in an ovenproof dish. Spoon the salsa (see below) over the enchiladas and bake in a pre-heated oven at 180C (350F), Gas mark 4 for about 20 minutes.
Salsa
combine all the ingredients in a bowl
Number of Servings: 3
Recipe submitted by SparkPeople user KIMBAG.
Nutritional Info Amount Per Serving
- Calories: 494.4
- Total Fat: 15.6 g
- Cholesterol: 34.7 mg
- Sodium: 800.5 mg
- Total Carbs: 68.8 g
- Dietary Fiber: 7.1 g
- Protein: 19.6 g
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