Mile-High Mission-Style Chicken Burrito
Serves 6
Kids can grate the cheese, mash the avocados, shred the chicken, tear the lettuce and assemble their own burritos. If preparation takes longer than planned, it’s okay to leave out a filling or two! Just remember to enjoy the process. It’s as much about the journey as the delicious destination. Many fillings can also be prepared ahead of time.
1 cup (250 ml) brown rice
1 1/2 cups (350 ml) reduced-salt vegetable stock
3/4 cup (180 ml) water
1 Tbsp (20 ml) paprika, divided
4 boneless, skinless chicken breasts
1/2 tsp (2 ml) dry mustard
1/2 tsp (2 ml) chilli powder
1/2 tsp (2 ml) garlic powder
1/4 tsp (1 ml) pepper
1/8 tsp (0.5 ml) salt
6 – 7 in (18 cm) wholemeal tortillas
3/4 cup (180 ml) grated cheddar cheese
1 cup (250 ml) grated or finely chopped red cabbage (optional)
1 1/2 cups (350 ml) cooked or canned black beans, drained and rinsed
For rice, combine rice, stock, water and 3 tsp (15 ml) paprika in medium pot. Bring to a boil over high heat. Stir, cover and reduce heat to low for 40 minutes. Remove from heat but keep covered until ready to serve.
For chicken, preheat oven to 400 F (200 C). Combine spices (including remaining paprika) in small bowl to make chicken rub. Coat each chicken breast with one-quarter of the rub. Place in baking dish or on wire rack, which will allow excess chicken fat to collect in the dish below.
Bake 30 minutes, turning halfway through if not on a rack, or until the chicken’s internal temperature reaches 165 F (74 C) and the juices run clear. Transfer to plate and let cool for at least 5 minutes, then shred chicken with two forks by tearing chicken lengthwise. Cover and reserve until ready to serve.
When chicken comes out of oven, lower heat to 250 F (120 C). Wrap tortillas in damp dishtowel, place in casserole dish and warm in oven for 20 minutes. Turn off heat and leave in oven until ready to serve.
Grate cheese onto small plate. Grate cabbage, if using, onto another small plate.
Heat black beans with 1 1/2 Tbsp (30 ml) water in small pot. Transfer to serving bowl. Arrange with other burrito fillings on table.
Place small amounts of fillings in any order on warm tortilla. Fold bottom edge over fillings, followed by folding in the 2 sides. Finish by optionally rolling the whole burrito away from you to close the top (if the burrito’s not already overflowing!). Don’t forget the serviettes.
Each serving contains (excluding Salsa Fresca and Guacamole): 2123 kilojoules; 48 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 52 g total carbohydrates (0 g sugars, 7 g fibre); 476 mg sodium
Salsa Fresca
Serves 6
4 medium tomatoes, diced and drained
1/2 red hot chilli pepper, seeded and diced (optional)
Pinch of organic natural raw-style sugar (optional; use if tomatoes are very acidic)
1/8 tsp (0.5 ml) salt
Juice of 1 lime
1/2 cup (125 ml) chopped coriander
Strain diced tomatoes in large sieve and let drain. Combine remaining salsa ingredients in medium bowl. Add strained tomatoes. Taste and adjust seasonings.
Each serving contains: 63 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g total carbohydrates (2 g sugars, 1 g fibre); 63 mg sodium
Guacamole
Serves 6
1 ripe avocado
Juice of 1 lime
1/8 tsp (0.5 ml) salt
1 spring onion, white and green parts, thinly sliced
1/2 cup (125 ml) finely chopped coriander
Mash avocado in bowl. Add lime juice, salt, onion and coriander. Taste and adjust seasonings.
Each serving contains: 226 kilojoules; 1 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 3 g total carbohydrates (0 g sugars, 2 g fibre); 52 mg sodium
source: "Cooking with Kids", alive Australia #22, Summer 2014
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.