Page 51 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Preheat the oven to 180°C fan / 200°C convection / 360°F.
2. Mix all the dried herbs together and coat the chicken to season. Set aside.
3. On a large baking tray, mix the black beans, tomatoes, peppers and red onion
together with the extra virgin olive oil. Spread out evenly before laying the chicken
over the top. Bake for 20 minutes, turning the chicken half way through cooking.
4. Remove from the oven and squeeze the lime juice over the chicken breasts. Allow
to rest for 5 minutes before slicing the chicken.
5. Assemble by taking a tortilla wrap and adding shredded lettuce, cheese, fajita
vegetables and chicken, avocado and garnish with chilli slices and coriander to taste.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Chicken breast 428 454 103 4.7 - - 2.1 21.4 -
Tortilla 248 707 19 14 122 4.8 4 370 8.9
Black beans 240 257 20 1.7 30 11 5 140 21
Tomatoes 170 35 0.9 - 5.1 5.1 0.41 13.6 1.7
Red pepper 160 43 1.3 0.5 6.9 6.7 0.62 11.2 3.5
Green pepper 160 31 1.3 0.5 4.1 3.8 0.64 12.8 2.6
Red onion 150 55 1.5 - 11 7.8 0.42 33.8 1.4
Lettuce 150 21 1.8 - 2.1 2.1 0.2 36 2.3
Avocado 90 159 1.6 16 1.5 0.5 0.46 17.1 2.8
Cheddar 80 249 22 18 0.6 - 0.16 670 -
Lime juice 15 6 - - - - - 1.35 -
Olive oil 12.6 113 - 13 - - 0.05 - -
Coriander 10 2 - - - - 0.18 6.7 0.5
Chilli pepper 10 13 - - 0.5 0.5 0.1 1.6 -
Smoked paprika 6.8 19 1 0.9 0.7 0.7 1.4 15.6 2.4
White pepper 5.3 6 0.6 - - - 0.76 14.3 1.4
Garlic granules 3.1 8 0.6 - 1.2 - 0.12 2.02 0.5
Chilli flakes 2.2 11 0.5 0.5 0.7 - 0.31 6.16 0.6
Dried oregano 1.8 5 - - 0.5 - 0.66 28.7 0.8
TOTAL 1942.8 2194 175.1 69.8 186.9 43 17.59 1410.38 50.4

49