60 Plant-based_Easy_Peasy_Cookbook_2021_En_Web_for_ePub-63

Plant-based Proteins Recipes Made Easy-Peasy!

25

Mains

Ingredients

15 mL (1 tbsp) vegetable oil

454 g (1 lb) ground chicken

15 mL (1 tbsp) chili powder

5 mL (1 tsp) cumin

20 mL (11⁄2 tbsp) onion powder

20 mL (11⁄2 tbsp) garlic powder

1 bell pepper, diced

375 mL (11⁄2 cups) water

1 can (540 mL/19 oz) lower sodium black beans, drained and rinsed

250 mL (1 cup) frozen corn

30 mL (2 tbsp) lemon juice (about 1 lemon)

2 tomatoes, diced

To assemble:

10 small whole wheat tortillas

335 mL (1⅓ cups) shredded lower fat mozzarella cheese

Instructions

1. Preheat the oven to 190°C (375°F) and line a baking sheet with aluminum foil.

2. In a large pan, heat vegetable oil over medium-high heat. Add the chicken, chili powder, cumin, onion powder, and garlic powder. Stir frequently to prevent the spices from burning until chicken is browned.

3. Stir in the peppers and cook for 3 minutes. Add water and simmer until the water is reduced by ⅔. Use a digital food thermometer to check that the chicken has reached an internal temperature of 74°C (165°F).

4. Remove from heat and stir in the black beans, corn, lemon juice, and tomatoes.

5. Place the tortillas onto the baking sheet. On each tortilla, spread 125 mL (1⁄2 cup) of filling on half of the tortilla. Sprinkle with 30 mL (2 tbsp) of cheese and fold over in half.

6. Bake in the oven for 7 minutes until the cheese is melted and the tortilla is crisp.

Prep time: 10 minutes Cook time: 25 minutes

10

10 Servings

Chicken and Bean Quesadilla

63