Coach Ray

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Chef Ray

Chef Ray: Chicken-vege Enchiladas

This is a great meal that covers all bases and is a great lunch the following day.

From: Bridgeford, Jo (Apr 2018) Tweak the Taste in: Healthy Food Guide

Serves: 6

  • oil spray
  • 350gm boneless, skinless chicken breasts
  • 1 tablespoon vegetable oil
  • 1 large red onion, halved sliced
  • 2 cloves garlic, crushed
  • 400g can chopped tomatoes
  • 1 large carrot, grated
  • 1 cup corn kernels (defrosted if frozen)
  • 2 cups sliced button mushrooms
  • 8 cups baby spinach
  • 2x 400g can black beans, drained
  • 1 teaspoon Mexican oregano or dried oregano
  • black pepper, to taste
  • 6x 25cm wholemeal tortilas or wraps
  • ¼ cup enchilada sauce
  • 1 cup grated reduced-fat cheese
  • ½ head iceberg lettuce, shredded
  • 2 large tomatoes, finely diced
  • 3/4 cup lite sour cream
  • ½ cup chopped coriander leaves, to garnish
  1. Preheat oven to 200°C and line a baking tray with baking paper. Spray chicken lightly with oil, place on the tray and cook in the oven for about 20 minutes until cooked but still tender.
  2. Meanwhile, in a large frying pan, heat oil over medium heat. Add onion and garlic and cook until onion begins to soften. Add tomatoes, carrot , corn, mushrooms, spinach and beans and bring to a simmer. Season with oregano and pepper. Reduce heat, cover and cook for about 10 minutes.
  3. Remove chicken from the oven, drain juice from the tray and shred with two forks. Add to tomato mixture. Divide the mixture among the tortilla’s (reserving some for grown up tortillas, if desired). Roll tortillas into cigars and lay next to each other in the baking tray. Spread a little enchilada sauce on each roll and sprinkle cheese over.
  4. Place tray in the oven and cook until the tortillas are golden and the cheese is bubbling.
  5. Serve enchiladas with lettuce, tomatoes and sour cream and garnish with coriander.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published last year:

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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