Time to make: 40 mins
( Hands-on time: 20 mins )
Total cost: $ 19.64 / $ 4.91 per serve
(at time of publication)
Nutrition Info.(per serve)
- oil spray, to grease
- 1 onion, finely chopped
- 1/2 teaspoon chilli flakes
- 400g can diced no-added-salt diced tomatoes
- 2 1/2 cups shredded cooked chicken breast
- 1 1/2 cups cooked rice
- 1 red or green capsicum, diced
- 1 courgette, grated
- 1/4 cup chopped fresh coriander, plus 1 tablespoon extra
- 4 tortillas
- 1/3 cup freshly grated reduced-fat cheddar cheese
- 1/2 large avocado, diced
Total fat 17g
Saturated fat 5g
Dietary fibre 5g
1 Preheat oven to 200°C. Spray a large baking dish with oil and set aside. Spray a medium-sized saucepan with oil and place over a medium-high heat. Cook onion, stirring, for 5 minutes. Add chilli flakes and cook for 1 minute. Add tomatoes and simmer for 5-10 minutes until mixture thickens.
2 Place chicken, rice, capsicum, courgette, coriander and half the tomato mixture in a large bowl. Stir to combine. Warm tortillas following packet directions.
3 Place 1 tortilla on a clean work surface. Spoon 1/2–3/4 cup filling along the centre of the tortilla, fold to enclose and place, seam-side down, in baking dish. Repeat with the remaining tortillas and filling. Spoon the remaining tomato mixture over a tortillas, sprinkle with cheese and bake for 15-20 minutes until cheese is bubbling.
4 Meanwhile, in a small bowl combine avocado and extra coriander. Before serving, spoon avocado mixture over enchiladas.
Make it gluten free: Use gluten-free tortillas.
This meal contains two serves of vegetables per person, but you can add a side salad if you are still feeling hungry.
Hanu de Jong
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