Nutrition Info.(per serve)
350g boneless, skinless chicken breasts
1 tablespoon vegetable oil
1 large red onion, halved, sliced
2 cloves garlic, crushed
400g can chopped tomatoes
1 large carrot, grated
1 cup corn kernels (defrosted if frozen)
2 cups sliced button mushrooms
8 cups baby spinach
2 x 400g cans black beans, drained
1 teaspoon Mexican oregano or dried oregano
black pepper, to taste
6 x 25cm wholemeal wraps (we used Mountain Bread)
1/4 cup enchilada sauce
1 cup grated reduced-fat cheese (we used Noble)
1/2 head iceberg lettuce, shredded
2 large tomatoes, finely diced
3/4 cup light sour cream
1/2 cup chopped coriander leaves, to garnish
Total fat 15g
Saturated fat 7g
Dietary fibre 13g
- Preheat oven to 200°C and line a baking tray with baking paper. Spray chicken lightly with oil, place on the tray and cook in the oven for about 20 minutes until cooked but still tender.
- Meanwhile, in a large frying pan, heat oil over medium heat. Add onion and garlic and cook until onion begins to soften. Add tomatoes, carrot, corn, mushrooms, spinach and beans and bring to a simmer. Season with oregano and pepper. Reduce heat, cover and cook for about 10 minutes.
- Remove chicken from the oven, drain juice from tray and shred with two forks. Add to tomato mixture. Divide the mixture among the wraps (reserving some for grown-up tortillas, if desired; see note left). Roll tortillas into cigars and lay next to each other in the baking tray. Spread a little enchilada sauce on each roll and sprinkle cheese over.
- Place tray in the oven and cook until the tortillas are golden and the cheese is bubbling.
- Serve enchiladas with lettuce, tomatoes and sour cream and garnish with coriander.
- Servings : 4
- Ready in : 40 Minutes
- Ingredient : Baby spinach, Black beans, Carrots, Cheese, Chicken, Coriander, Corn, Enchilada sauce, Garlic - fresh, Herbs - dried, lightly dried, Lettuce, Mushrooms, Oil, oil spray, Onions - red, Pepper, peppercorns, Sour cream, Tomatoes - canned, Tomatoes - fresh, Tortillas
Make it gluten free: Use gluten-free tortillas and check that enchilada sauce, sour cream and chipotle sauces (if using) are gluten free.
Tweak the taste: Once you have filled all the kids’ tortillas, stir 1/4 cup chopped pickled jalapeno peppers and/or 2 tablespoons hot chipotle sauce through the remainder of the chicken mix. Fill the other tortillas with this mix and cook on a separate tray so you don’t get confused at serving up time! Serve with additional jalapeno peppers and hot sauce.
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