Healthy Recipes

healthy chicken burritos

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
  

instructions

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.
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.
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.
   

healthy Pad Thai

1. Tip the noodles into a bowl and soak following pack instructions until tender but not soft – you don’t want them to become mushy. Drain.

2. Heat the oil in a wok over a medium-high heat and stir-fry the chicken for 5 mins until cooked. Transfer the chicken to a bowl and set aside, keeping the oil in the wok. Stir-fry the onion, pepper and carrot for 5 mins to soften, then add the garlic, chilli and ginger, and cook for a few minutes more until fragrant.

3. Add the beansprouts, turn up the heat to high, and stir through the peanuts, lime juice and zest and the soy sauce. Return the chicken to the pan along with the noodles and herbs, and gently toss everything together until heated through. Best served straightaway.