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Chicken Burrito

Dinner Lunch

Burritos are a Mexican classic. A tasty, easy meal in one and great for using up leftover rice, meat, fish, veggies or beans.

25 mins
10 ingredients
$3 / person
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Chicken Burrito

Gear

Ingredients

Serves = 4

  • ½ cup pre-cooked basmati rice, warmed in microwave
  • 250g chicken breast
  • 2 teaspoons Fajita or Mexican spice mix
  • 4 large wholemeal wraps or tortilla
  • ½ cup grated tasty cheese (reduced fat)
  • ½ cup corn kernels (fresh, cooked from frozen, or canned)
  • 1 cup cabbage, shredded
  • 2 tomatoes, diced
  • 1 cup unsweetened Greek yoghurt (reduced fat)
  • 2 tsp extra virgin olive oil

It’s this easy

  • Cook the chicken in a large frying pan with the olive oil until brown and tender
  • In a bowl mix the rice, chicken and spice.
  • Lay a wrap on a chopping board or plate.
  • Put the fillings in the middle of the wrap. Pull one side of the wrap up and over the filling, pull the filling in tight with one hand. With your other hand fold each end over and then roll the burrito into a log.
  • Put the burrito onto a piece of foil and wrap it up the same way you did with the wrap.
  • Repeat with the other three wraps.
  • Place the wraps in the sandwich press, lower the top and cook for 3-4 minutes.
  • Serve with yoghurt for dipping.

Tweaks

  • Serve with a dollop of guacamole
  • Cooking for one? You can freeze the remaining burritos to make an easy meal for another day. Simply let them defrost in the fridge overnight and reheat in the oven. They will take about 20 minutes to warm through
  • Using a pre-cut coleslaw salad mix will save you time
  • For a vegetarian burrito add drained kidney beans or black beans instead of the chicken

Notes

Nutrition information (per serve)

Energy (2156kJ)

Protein (35.9g)

Total Fat (15.1g)

Saturated Fat (5.8g)

Carbohydrate (54.6g); Starch (41.5g), Sugars (12.9g), Added sugars (2.6g), Free Sugars (2.6g)

Dietary Fibre (6.2g)

Sodium (974mg)

Calcium (288mg)

Iron (1.8mg)

Allergies

Contains: Gluten, Dairy, Wheat, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

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Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

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Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

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Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

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Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

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Be Healthier

Cruciferous vegetables like cabbage contains beneficial phytonutrients which help to reduce chronic inflammation and reduce risk of heart disease.

More: Cabbage recipes (6) Everyday Superfoods

Healthy Gut

Cabbage is rich in the plant compound sulforaphane which may improve your bacterial gut flora.

More: Cabbage recipes (6) Everyday Superfoods

Support Immune Function

Cabbage is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Cabbage recipes (6) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz