Wednesday, 6 February 2013

Eat well, stay lean and stay wrong.

Throw together these simple, speedy dishes to help you keep the weight off without sacrificing flavour.

Bean & chicken burritos

The fibre in the beans will increase satiety, while calcium from the cheese plays a role in the breakdown of fatty adipose tissue. Prepare the filling in advance and reheat when needed for an instant, guilt-free snack.
Per serving
Calories 228
Protein 14.4g
Carbs 35g
Sugar 3.9g
Fat 3.3g
Sat fat 1g

Ingredients (makes 8)

1 red onion
1 courgette
1 red pepper
1 garlic clove, crushed
1tbsp olive oil
1tsp cumin
½tsp mild chilli powder
2 skinless chicken breasts
400g canned kidney beans
200ml passata
8 tortillas
Half-fat grated mozzarella


Step 1 Chop the vegetables. Heat the olive oil in a frying pan and sauté the veg and spices for 2min.
Step 2 Cut the chicken into chunks, add to the pan and fry for 5min until browned and cooked through.
Step 3 Tip in the beans and passata (or chopped tomatoes). Simmer for 6-7min until the vegetables have softened, then lightly mash the beans with a potato masher.
Step 4 Warm the tortillas in the oven and fill with the bean and chicken mixture. Top with a little cheese. Fold over the ends and roll them up.

Post Comment

No comments:

Post a Comment