I seem to be getting a similar request from friends, family and readers; “Please post up some of your recipes”, so I thought this week I would start to do just that.

As I have mentioned in previous posts I have a little bit of a soft spot for Mexican food, so for this reason I am going to attempt to relay back to you the ingredients and method to some of my Mexican dishes. I have made this recipe many a times at cooking demonstrations within workplaces, and haven’t had a customer that has left unhappy.

This week I will show you a spicy chicken and avocado wrap which can be served warm on the spot, or as a cold lunch the next day.

Serves 6:


  • 2 teaspoons canola oil
  • 1 medium red onion, finely chopped
  • 2 skinless chicken breasts, diced into small bite sized pieces
  • ½ red capsicum, finely chopped
  • ½ yellow capsicum, finely chopped
  • 400g can red kidney beans, drained and rinsed
  • 2 tablespoons tomato paste (ideally low salt varieties)


  • 4 cloves garlic, crushed
  • 1 teaspoon chilli paste + 1 small red chilli sliced
  • 1.5  teaspoons paprika
  • 1.5 teaspoon turmeric

To serve:

  • 6 medium tortillas (I suggest Diegos low carb wraps as they have ~12g of fibre per wrap!)
  • ¼ avocado, roughly chopped
  • 1 tomato, roughly chopped
  • 1 head of lettuce, shredded
  • 1 small can super sweet corn, or 1 cob corn (if you can make up fresh)
  • 6 tsp reduced fat cheddar cheese (if desired)
  • Green salad, to serve
  • Sea salt (ideally with added iodine) and pepper to taste (can add this at the end whilst cooking to mix through the dish)


  1. Place the oil in a medium saucepan over medium heat. Add the onion, garlic, chilli paste and spices and cook for 1-2 minutes, until soft.
  2. Add the chicken and stir fry until chicken has changed colour and no longer raw.
  3. Add the capsicum and cook for 2-3 minutes. Add the beans, tomato paste and 1 cup water. Stir to combine, reduce the heat and simmer for 10 minutes, or until thick. Stir through the lime juice.
  4. Spoon the chicken and bean mixture onto the centre of a tortilla. Top with tomato, lettuce, corn or avocado or cheese (as desired), fold over the base and roll tightly. Serve with a green salad.

Nutritional analysis per serve:

kJ Protein Fat Saturated Fat Carbs Sugar Fibre Sodium Calcium Iron
1,500kJ 39g 10g 2.6g 23g 4g 9.3g 200mg 125mg 3.5mg

As you can see, with the kidney beans included, you are bumping up the resistant starch and dietary fibre, and packed full of flavour, you are sure to want to go back for seconds (for lunch the next day of course!). Oh and by the way, the nutritional analysis does not include the 12g of fibre you will get from the Diegos wraps, so thats an add on!

I have a great Mexican baked eggs recipe that I will post in the coming weeks which can be enjoyed as a quick meal any time of the day, or served as a weekend brunch if you have guests over!

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