• Chloe Burton

Mexican Style Salad

Updated: Feb 9

This simple burrito bowl inspired recipe incorporates a range of healthy ingredients from various food groups, each providing different key nutrients. Key message here... incorporating a wide variety of nutritious foods is key for a healthy, nutrient rich diet! For a 'burrito bowl', simply ensure the chicken and rice are hot to serve.

Ingredients

  • 100g raw chicken breast, diced

  • 1 tsp olive oil

  • 1 tsp smoked paprika

  • 1/4 tomato , de-seeded and diced

  • 1/8 red onion, diced

  • Squeeze of lime juice

  • 1 tbsp low fat Greek yoghurt, i.e. plain Chobani or YoPro

  • Squeeze of lemon juice

  • 1/4 cup canned black beans

  • 1/4 cup canned corn

  • 1⁄3 cup iceberg lettuce, shredded

  • 1/4 cup uncooked brown basmati rice - can also use pre-cooked rice, Tilda sells a brown basmati

  • Optional: coriander, capsicum, avocado


Method

  1. Cook the brown basmati rice as per packet instructions.

  2. Heat the olive oil in a fry pan on medium to high heat. Add the smoked paprika then the diced chicken breast.

  3. Cook until the chicken is no longer pink on the inside.

  4. In a small bowl add the tomatoes, red onion and lime juice together to make a salsa.

  5. Drain the canned beans and corn.

  6. In a small bowl mix together the Greek yogurt and lemon juice.

  7. Add the rice, chicken, corn, black beans, lettuce and salsa to a container or bowl.

  8. Top with a dollop of the Greek yoghurt mixture.

All done!



Nutritional Breakdown

  • Energy: 1543kJ

  • Protein: 31g

  • Fats: 9g

  • Carbohydrates: 35g

  • Saturated Fat: 2g

  • Fibre: 7g

  • Sodium: 377mg

Nutrition tip: opting for salt reduced canned items, such as beans and corn can be helpful in reducing sodium content; as is rinsing before use. Although we all need some salt in our diet, we often eat too much. Eating too much salt increases our risk of high blood pressure, a risk factor for stroke, heart disease and chronic kidney disease.


Please note: although this recipe makes 'one serve' it is not to say this is the perfect nutritional quantity for a meal. Everyone has individual requirements and therefore the amount of each ingredient in this recipe may need to be altered for your needs.

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