Eating a balanced diet can, at times, feel like a chore, but it doesn’t have to! These tasty recipes pack a punch in terms of nutrition and flavour.
Cheesy chicken enchiladas
Serves 4 | Prep: 20 minutes | Cook: 50 minutes
- 400g finely diced onions
- 300g cored, deseeded and finely diced red peppers
- 400g can chopped tomatoes
- 250ml water
- 1 chicken stock cube, crumbled
- 1 Tbsp smoked paprika
- 1 tsp oregano
- 2 garlic cloves, minced
- 1 tsp cornflour, mixed with a little water to form a paste
- 300g ready-cooked roast chicken pieces (I get mine from the rotisserie counter)
- 400g can black beans, rinsed and drained
- 8 soft corn tortillas
- 100g mature Cheddar cheese, coarsely grated
- Place the onions, red peppers, tomatoes, measured water, stock cube, paprika and oregano in a saucepan.
Bring to the boil, then reduce the heat and simmer for 25 minutes.
- Preheatthe oven to 220ºC, Gas Mark 7.
- Stirthe garlic and cornflour paste into the sauce until completely combined, then cook for another minute or two until thickened.
Transfer half of the mixture to a bowl and set aside. Stir the chicken and beans into the remaining
- sauce in the pan.
- Spoon a few tablespoons of the chicken mixture into each tortilla, then roll them up and place seam-side down in a large baking dish (about 30 x 20cm deep).
- Top with the reserved sauce and scatter over the cheese.
- Bakefor 20 minutes until the chicken and beans are heated through and the cheese is melted.
Want even more veg?
Add 80g sliced avocado and 80g side salad to each serving and you get a massive six portions.
Serves 4 | Prep: 15 minutes | Cook: 5 minutes
- 1 x quantity Tomacado Salsa
- 320g couscous
- 60g raisins
- 60g dried apricots, diced
- 2 chicken stock cubes
- 420ml boiling water
- 1 Tbsp extra virgin olive oil
- 200g finely sliced onions
- 400g can chickpeas, rinsed and drained
- a few mint leaves, finely sliced
- a few curly parsley sprigs, finely chopped
- lemon wedges
- soy sauce
- While the Tomacado Salsa is marinating, tip the couscous into a large, wide heatproof bowl or large
- saucepan, add the dried fruits, crumble in the stock cubes and mix well. Pour over the measured water and give it a quick, thorough stir, then cover with a plate or saucepan lid and set aside.
- Heatthe olive oil in a medium frying pan over a medium-high heat. Add the onions and fry for about 5 minutes, stirring frequently, or until browned to your liking.
- Removethe cover from the couscous and fluff it up with a fork. Stir in the onions, the salsa (including its marinade), the chickpeas, chopped herbs and a few twists of pepper.
- Servewith the lemon wedges and a drizzle of soy sauce.
These are edited extracts from 10-a-Day the Easy Way by James Wong, published by Hachette Australia, RRP $35.