Mexican Chipotle Bowl
A healthy, fresh, quick and easy Mexican dish that is full of flavour and healthy fibre, protein and vegetables.
Ingredients
- 400g (14 oz or 2 cups) skinless chicken thighs, cut
- 50g (1.76 oz or 3 tbsp) Morena chipotle sauce (or any other Chipotle brand)
- 360g (12.7oz or 3 cups) chopped pumpkin
- 1 tbsp maple syrup
- 3 tbsp extra virgin olive oil
- 1 heaped tsp Ceylon cinnamon powder
- 2 tsp cumin powder
- 200g (7oz) or approximately two avocados
- 75g (2.6oz) lime juice (3-4limes)
- 400g (14oz or 2 cups) cooked wholegrain quinoa
- 2 tbsp coriander leaf
- 180g (6.3oz or 1 ½ cups) cherry tomatoes
- 1 large red bell pepper
- 2 medium stalks spring onion
- 1/2 tsp Celtic salt (or sea salt)
- 200g (1 cup) sweet corn kernels
- 2 tsp agave syrup
- 1-2 tsp chilli powder (optional)
- 1 clove garlic
Instructions
1. Preheat oven to 180 degrees Celsius (350 degrees Farenheit) fan setting.
2. Chop pumpkin into small blocks of 1.5cm (0.6in), place in a small oven tray, drizzle with 2 tbsp extra virgin olive oil, 1 tsp Ceylon cinnamon and 1 tsp cumin. Chop chicken thighs into pieces of 2X2 cm (0.8in). Toss with chipotle sauce. Place into a separate small to medium baking tray and roast both for 30 minutes, stirring both dishes halfway through.
3. Salsa:
Finely chop tomatoes, red pepper and spring onion. Drizzle with 1 tbsp olive oil, a pinch of salt, 2 tsp agave syrup, 1/2 tsp cumin, 1 tsp chilli powder (optional), mince one clove of garlic (try to leave the minced garlic for 10 minutes before putting it into the salsa to activate the enzymes), and squeeze out 25g lime juice (approximately 1 lime). Toss together.
4. Finely slice avocado.
5. Quinoa (optional- not suitable for low-carb)
Cook 133g quinoa to yield 400g cooked quinoa
6. Once the chicken and pumpkin is cooked, arrange in a bowl, serve with 1 tbsp finely chopped coriander leaves and half a lime per bowl.
Notes
This delicious bowl is easy and quick to make, with lots of fresh flavours, high in vitamin C (100% the required amount per day), good quality protein and contains 4 portions of vegetables per serving, and more than half of the required vitamins B2, B3, B6, B12, A and minerals such as copper, manganese, phosphorus, selenium and zinc. The ingredients used are also low in saturated and transfats, sodium and simple carbohydrates, which will leave you satisfied and fuller for longer.
Along with containing lots of veg and fibre, the dish is also high in carotenoid antioxidants such as lycopene, beta-carotene, zeaxanthin and lutein, which protect the eye, help with prostate health, reduce cardiovascular events and enhance the immune system. Additionally, the zinc, selenium, iron and vitamin B12 are all vital for supporting the functioning of the thyroid.
Approximate micronutrients per serving:
Vitamins
B1 (Thiamine) - 0.31mg (28%)
B2 (Riboflavin) - 0.78mg (71%)
B3 (Niacin) - 9.41mg (67%)
B5 (Pantothenic Acid) - 2.20mg (44.0%)
B6 (Pyridoxine) - 0.94mg (72%)
B12 (Cobalamin) - 1.65µg (69%)
Folate - 141.05µg (35%)
Vitamin A - 483.65µg (69%)
Vitamin C - 81.74mg (109%)
Vitamin D - 10.00IU (2%)
Vitamin E - 5.28mg (35%)
Vitamin K - 41.58µg (46%)
Minerals
Calcium - 112.58mg (11.3%)
Copper - 0.58mg (64%)
Iron - 5.08mg (28.2%)
Magnesium - 148.17mg (46%)
Manganese - 1.12mg (62%)
Phosphorus - 462.02mg (66%)
Potassium - 1224.62mg (47%)
Selenium - 35.04µg (64%)
Sodium - 393.65mg (26%)
Zinc - 5.58mg (70%)
% RDI based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 530gAmount Per Serving: Calories: 586 kcalTotal Fat: 27gNet Carbohydrates: 42.1gFiber: 8.8gProtein: 37g
