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Digital Subscriptions > Healthy Food Guide > July 2018 > CHICKEN ENCHILADAS


Cheese and soured cream balance the heat of the chilli in Mexican dishes, but both can push calories and saturates over the top. Our version keeps these – and salt levels – in check

1tbsp vegetable oil 350g boneless, skinless chicken breasts, cut into small pieces 1 large red onion, halved and sliced 2 garlic cloves, crushed 2 peppers, chopped 1 large carrot, grated 200g sweetcorn 1tsp ground cumin 1tsp smoked paprika 2 x 400g cans black beans, drained 6 tomatoes, chopped Chilli flakes, to taste 150g fresh tomato salsa 6 x 25cm wholemeal tortillas or wraps 80g reduced-fat cheese, grated ½ head iceberg lettuce, shredded 2tbsp jalapeños from a jar, chopped (optional) 6tbsp low-fat soured cream (we used Yeo Valley) Fresh coriander leaves, to garnish

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About Healthy Food Guide

We share the top 20 foods to reboot your gut health, which experts are now linking to better overall health – from successful weight loss to better heart and mental health. We also help you spot early signs of bowel cancer, correct your computer slump to sort out back pain (and look years younger), identify your personal eating style (to find the kickstart diet that will work for you), and Dr Dawn Harper has words of advice from behind the bedroom door for anyone feeling the heat of menopause… Plus healthier barbecues and a Mediterranean-inspired meal plan, complete with portion guide