Mexican chicken baskets
- Serves 4-6
- 12 enchilada tortillas
- olive or canola oil spray
- 500g chicken mince
- 1 red capsicum, deseeded and finely chopped
- 440g can kidney beans, rinsed and drained
- 200g Mexican salsa
- 1 punnet grape or cherry tomatoes, quartered
- minced chilli (optional)
- freshly ground black pepper
- 1 packet gourmet salad lettuce leaves
- 300g can corn kernels, rinsed and drained
- grated low-fat cheese, to serve
- Preheat oven to 180°C (350°F).
- Heat tortillas in microwave on HIGH for 30-60 seconds or until warm and flexible.
- Spray one side of each with oil and arrange, sprayed-side down, in a muffin pan to form little baskets.
- Keep openings and sides of baskets wide to allow them to hold as much filling as possible.
- Bake for 7-10 minutes or until golden brown, then leave in tray while cooling to keep their shape.
- Spray a non-stick frypan with oil and cook mince over high heat for 5 minutes or until browned, using a wooden spoon to break up any lumps.
- Add capsicum, beans, salsa and tomatoes and heat through.
- Add chilli, if desired, and pepper, to taste, and simmer for 5-10 minutes or until sauce thickens.
- Line baskets with lettuce leaves and top with a large spoonful of chicken mixture.
- Sprinkle with corn and cheese.
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
HINT: The easiest way to ensure that your baskets don't break up is to warm up the tortillas before cooking. You can do this by placing them in the microwave for 30-60 seconds or by wrapping them in foil and placing in the oven or under the grill for 10 minutes.
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Australian Institute of Sport - From the "Survival Around the World" cookbook 05 Nov 2018 HINT: The easiest way to ensure that your baskets don't break up is to warm up the tortillas before cooking. You can do this by placing them in the microwave for 30-60 seconds or by wrapping them in foil and placing in the oven or under the grill for 10 minutes. yes, Spice, survival-around-the-world Spice