Mile-High Mission-Style Chicken Burrito
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
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
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
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.