Chicken and vegetable enchiladas

Chicken and vegetable enchiladas are a quick mid-week meal the whole family will love. This enchilada recipe is lower in sodium than other similar recipes and can easily be made gluten free.

Serves: 4

Time to make: 40 mins

Hands-on time: 20 mins

Ingredients

More weights & measures

spray oil, to grease

1 onion, finely chopped

½ teaspoon chilli flakes

400g can diced no-added-salt diced tomatoes

2 ½ cups shredded cooked chicken breast

1 ½ cups cooked rice

1 red or green capsicum, diced

1 courgettezucchiniX, grated

¼ cup chopped fresh coriandercilantroX, plus 1 tablespoon extra

4 tortillas

⅓ cup freshly grated reduced-fat cheddar cheese

½ large avocado, diced

Instructions

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1 Preheat oven to 200°C. Spray a large baking dish with oil and set aside. Spray a medium-sized saucepan with oil and place over a medium-high heat. Cook onion, stirring, for 5 minutes. Add chilli flakes and cook for 1 minute. Add tomatoes and simmer for 5-10 minutes until mixture thickens.

2 Place chicken, rice, capsicum, courgette, coriander and half the tomato mixture in a large bowl. Stir to combine. Warm tortillas following packet directions.

3 Place 1 tortilla on a clean work surface. Spoon 1/2–3/4 cup filling along the centre of the tortilla, fold to enclose and place, seam-side down, in baking dish. Repeat with the remaining tortillas and filling. Spoon the remaining tomato mixture over a tortillas, sprinkle with cheese and bake for 15-20 minutes until cheese is bubbling.

4 Meanwhile, in a small bowl combine avocado and extra coriander. Before serving, spoon avocado mixture over enchiladas.

Variations

Make it gluten free: Use gluten-free tortillas.

HFG tip

This meal contains two serves of vegetables per person, but you can add a side salad if you are still feeling hungry.

Nutrition Info (per serve)

Calories 485 cal

Kilojoules 2030 kJ

Protein 33 g

Total fat 17 g

Saturated fat 5 g

Carbohydrates 50 g

Sugar 7 g

Dietary fibre 5 g

Sodium 270 mg

Calcium 140 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.