Health Tips & Tricks

Air Fryer Avocado Black Bean Taquitos

Ingredients:

1 ripe, fresh avocado, halved, pitted, peeled, and mashed
½ cup canned black beans, rinsed
½ Tbsp. cumin
1 tsp. garlic powder
½ tsp. salt
10 (6-inch) corn tortillas
1 cup rainbow cherry tomatoes, chopped
½ cup red or yellow bell peppers, seeded and diced
1 Tbsp. fresh jalapeño, seeded and minced
1 Tbsp. onion, minced
1 Tbsp. fresh lime juice
2 Tbsp fresh cilantro leaves, chopped
4 oz. plain Greek yogurt

Instructions
Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.

Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.

Place taquitos into air fryer at 400°F degrees for 5 minutes. When timer goes off, flip and put back into air fryer for 5 more minutes. Depending on air fryer you may need to decrease time to 3 to 4 minutes per side.

While taquitos are cooking, combine cherry tomatoes, bell peppers, jalapeño, onion, cilantro, and lime juice in a small bowl to make fresh pico de gallo.

Once taquitos are golden brown and crispy, remove from air fryer and top with fresh pico de gallo and Greek yogurt.

Chicken Diane

INGREDIENTS
400g cauliflower, cut into small florets.
400g peeled potatoes, chopped.
1 tbsp reduced-fat milk.
2 bunches broccolini.
1 tbsp olive oil.
2 chicken breast fillets, halved lengthways.
1 brown onion, thinly sliced.
3 garlic cloves, crushed.
60ml (1/4 cup) brandy (optional).
185ml (3/4 cup) Massel Chicken Style Liquid Stock.
60ml (1/4 cup) light thickened cream.
2 tsp Worcestershire sauce.
2 tsp Dijon mustard.

DIRECTIONS
Step 1
Place the cauliflower and potato in a large saucepan. Cover with cold water and bring to the boil over medium-high heat. Simmer for 15 minutes or until the potato is tender. Drain. Use a potato masher to mash until smooth. Stir in the milk and season. Cover to keep warm.

Step 2
Meanwhile, preheat oven to 200C/180C fan forced. Line a baking tray with baking paper. Place the broccolini on prepared tray. Spray with oil . Season. Bake for 15 minutes or until the broccolini is tender.

Step 3
Heat half the oil in a large frying pan over high heat. Cook the chicken pieces for 2 minutes each side or until golden. Transfer to a plate.

Step 4
Heat the remaining oil in the pan over medium-high heat. Add the onion and cook, stirring, for 5 minutes or until softened. Add the garlic and cook, stirring, for 1 minute or until aromatic. Add the brandy , if using. Bring to the boil. Add the stock , cream , Worcestershire sauce and Dijon . Bring to the boil.

Step 5
Return the chicken to the pan. Simmer for 5 minutes or until the sauce thickens and the chicken is cooked through. Serve the chicken Diane on the cauliflower mash with the broccolini and topped with the sauce.

Chicken Salad Keto Lettuce Wraps

INGREDIENTS
1/4 cup full-fat Greek yogurt
1/3-1/2 cup blue cheese crumbles
juice of 1/2 lemon
2 cooked chicken breasts, shredded (feel free to use chicken thighs or rotisserie chicken instead)
8 large, sturdy romaine lettuce leaves
2-3 tablespoons walnuts, toasted and crumbled
8 raspberries, split in half
2 teaspoon chives, sliced into 1/4-inch pieces

DIRECTIONS
In a large bowl, combine yogurt and blue cheese. Season with lemon juice to taste. Stir in chicken until fully coated. Adjust with more yogurt, blue cheese, and/or lemon if needed.

Spoon shredded chicken onto center ribs of romaine lettuce leaves, dividing meat equally between them. Place on a cutting board or rimmed baking sheet. Set them upright next to each other to prevent leaves from falling over.

Evenly sprinkle walnut pieces, raspberry halves, and chives between lettuce leaves. Serve immediately.