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Healthy chicken burritos

A serving of healthy chicken burritos

Healthy chicken burritos

Name: Healthy chicken burritos
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Ingredients: 2 tsp rapeseed oil; 1 large red pepper halved lengthways, deseeded and cut into thick strips; 1 tsp cumin seeds; 2-3 tsp mild chilli powder to taste; 400g can black beans; 198g can sweetcorn drained; 1 tbsp tomato purée; 1 large garlic clove finely grated; 220g pouch cooked wholegrain rice (or leftover cooked brown rice); 300g cooked chicken sliced or shredded (or a combination of leg and breast meat left over from a roast); 15g coriander chopped; 2 small avocados stoned and quartered; 1 lime juiced; 4 large wholemeal tortilla wraps

Sara Buenfeld

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Serves 4

Easy

Prep: 10 mins

Cook: 25 mins

A star rating of 3.9 out of 5.34 ratingsRate

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Use storecupboard ingredients and leftovers to make this nutritious and easy Mexican-style lunch. The filling for the burritos can be made ahead

Healthy

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Ingredients

Nutrition

Units:

MetricUS

2 tsp rapeseed oil
1 large red pepper

halved lengthways, deseeded and cut into thick strips
1 tsp cumin seeds
2-3 tsp mild chilli powder

to taste
400g can black beans
198g can sweetcorn

drained
1 tbsp tomato purée
1 large garlic clove

finely grated
220g pouch cooked wholegrain rice

(or leftover cooked brown rice)
300g cooked chicken

sliced or shredded (or a combination of leg and breast meat left over from a roast)
15g coriander

chopped
2 small avocados

stoned and quartered
1 lime

juiced
4 large wholemeal tortilla wraps

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Nutrition: Per serving

kcal529
fat20g
saturates4g
carbs46g
sugars7g
fibre13g

high
protein36g

high
salt0.7g

Method

step 1

Heat the oil in a large non-stick frying pan and cook the pepper, covered, for 10 mins over a low heat until softened and lightly charred.
step 2

Meanwhile, in a dry frying pan, toast the spices gently over a low heat for 2-3 mins until fragrant, then tip in the beans, along with their liquid, the sweetcorn, tomato purée and garlic. Mix well and turn the heat up to medium so the mixture bubbles, then stir in the rice, chicken and coriander. Cook for 3-4 mins until piping hot. Will keep chilled for up to a day. Leave to cool completely first. Reheat in a pan or the microwave until piping hot.
step 3

Toss the avocado in a bowl with the lime juice. Lay the tortillas out on a work surface and pile the rice down the centre leaving a space at either side. Top with the peppers and avocado, then fold up the tortillas at each end to enclose the filling and tightly roll up the wrap. Put in the pan that you cooked the peppers in, seam-side down, and cook gently on each side over a low heat to lightly toast, about 2-3 mins. You may need to do this in batches.

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A star rating of 3.9 out of 5.34 ratings

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