Thursday, 27 October 2011

Chicken & Bean Enchiladas

I've always got a pack of tortilla wraps in my breadbin, usually the WeightWatchers brand as they are just 3 ProPoints and make a quick and easy lunch.  We fill them with prawns and salad, or a tuna nicoise type salad or a Greek type salad using light feta cheese. With the weather changing and Winter on it's way, the 'salad wrap lunch' is kind of being abandoned in favour of warming soups. Because of this, I've been left with an abundance of tortilla wraps and as I can't stand wasting anything, I thought a supper of enchiladas was just the job!

This is an ideal make ahead recipe suitable for those days when you need something prepared earlier in the day.  The sauce can easily be frozen so double up and pull it out of the freezer at your convenience. It also goes great with rice!

You'll need for 2:
  • 225g chicken breast, cut into slices
  • Half a can of blackeye beans, drained
  • 3 tbsp frozen sweetcorn
  • 1 red pepper, sliced into small-ish pieces
  • 1/2 red onion, diced
  • 1 fat garlic clove, crushed or grated
  • 1/2 jar passata
  • 1 tbsp tomato puree
  • 1 tsp Cajun seasoning
  • 1 tsp Cumin
  • Salt & Pepper
  • Couple of dashes of Worcester sauce
  • 4 reduced fat (such as WeightWatchers) tortilla wraps
  • 2 tbsp grated reduced fat cheddar

What to do:

Spray some olive oil in a non-stick frying pan or stir fry pan.  On a high heat, stir fry the chicken pieces until browned all over and remove from the pan to one side.

In the same pan, fry the onion, garlic and pepper until soft.  Put the chicken back into the pan and add the Cajun seasoning and the cumin.  Stir thoroughly and then add the passata, tomato puree, salt & pepper to taste, and finally the Worcester sauce.  Add approx 120ml of water and the sweetcorn and allow to simmer for 10 -15 minutes. If you want to freeze the sauce, allow to cool and then freeze at this point.

Spread a little of the sauce on the bottom of an oven roasting dish.  Divide the mixture into each of the wraps and fold over and place into the dish.  Save a little of the mixture (try to just get the sauce without the chicken pieces) and spread over the top of the wraps.  Finish with a sprinkling of grated cheese. The dish can also be prepared to this stage in advance and then placed in the oven later when you are ready.

Bake in a moderate hot oven (180 fan) for 15-20 minutes until piping hot and golden on top.

WeightWatchers Points Per Serving: 12 

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