AIS Sports Nutrition

Mexican chicken baskets

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.

 

ANALYSIS 
High Fuel
4
Low Fuel
6
Energy (kJ)
3009 
2006 
Protein (g)
 53
36
Fat (g)
  15
10
Carbohydrate (g)
  79
53 
Iron, Vitamin C

Serves: 4-6
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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 

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