Name: Low GI Pulled Chicken Burritos
Prep time: 30 min
Cook time: 100 min
Ingredients: 2 tbsp olive oil; 1 red (Spanish) onion (finely chopped); 1 kg chicken thigh (trimmed); 4 cloves garlic (crushed); 3 tsp ground coriander (cilantro); 1 tbsp ground cumin; 3 tsp ground smoked paprika; ½ tsp chilli powder; 3 tsp dried oregano; 2 tbsp red wine vinegar; 2 tbsp maple syrup; 400 g tomato (chopped); 1 tbsp tomato paste; 2 fresh sweetcorn cob; 1 red (Spanish) onion (finely chopped); 2 tomato (large, finely chopped); 1 long red chilli (finely chopped); 2 tbsp lime (juice); 1 ½ tbsp olive oil; olive oil spray; 1 cup SunRice Low GI Brown Rice; 425 g kidney beans (drained and rinsed); 2 spring onions; 1 ½ tsp lime zest; ½ cup fresh coriander (cilantro) (chopped); 2 avocado (mashed); 2 tbsp light sour cream; 1 tbsp lime (juice); ground black pepper; salt (to taste)

Dinner, Lunch

SERVES:

DIFFICULTY:
Capable Cooks

PREP TIME:
30

COOK TIME:
1 40

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Ingredients

Pulled Chicken

2 tbsp olive oil
1 red (Spanish) onion finely chopped
1 kg chicken thigh trimmed
4 cloves garlic crushed
3 tsp ground coriander (cilantro)
1 tbsp ground cumin
3 tsp ground smoked paprika
½ tsp chilli powder
3 tsp dried oregano
2 tbsp red wine vinegar
2 tbsp maple syrup
400 g tomato chopped
1 tbsp tomato paste

Corn Salsa

2 fresh sweetcorn cob
1 red (Spanish) onion finely chopped
2 tomato large, finely chopped
1 long red chilli finely chopped
2 tbsp lime juice
1 ½ tbsp olive oil
olive oil spray

Mexican rice

1 cup SunRice Low GI Brown Rice
425 g kidney beans drained and rinsed
2 spring onions
1 ½ tsp lime zest
½ cup fresh coriander (cilantro) chopped

Guacamole

2 avocado mashed
2 tbsp light sour cream
1 tbsp lime juice
ground black pepper
salt to taste

To serve

16 wholegrain tortillas

Method

Preheat oven to150C. Heat oil over medium heat in a flame-proof casserole dish. Add onion and cook for 5 minutes or until soft. Add chicken and cook stirring until browned. Add garlic, coriander, cumin, paprika, chilli powder and oregano and cook, stirring for 1 minute. Add red wine vinegar, maple syrup, canned tomatoes and tomato paste. Simmer for 5 minutes. Cover and bake for 1 hour and 20 minutes. Remove chicken and set aside. Boil liquid for 10 minutes or until thickened. Use 2 forks to shred chicken. Return chicken to pan and stir to combine.
Meanwhile, make corn salsa. Heat a char-grill pan over high heat. Spray corn cobs with olive oil spray. Cook corn cobs, turning regularly for about 15 minutes or until charred. Remove from heat and set aside to cool. Using a sharp knife, remove kernels from cobs and place in a bowl. Add onion, tomato, chilli, lime juice, olive oil and salt. Toss to combine.
Make Mexican rice. Cook rice according to packet instructions. Add kidney beans, green onions, lime zest and coriander and stir to combine. Season with salt and pepper.
Make guacamole. Place all ingredients in a bowl and mix to combine.
Just before serving, heat tortillas according to packet instructions. Serve tortillas with pulled chicken, Mexican rice, corn salsa and guacamole.

Notes

Recipe and image supplied by SunRice. For more recipes go to www.sunrice.com.au

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool

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