chicken enchilada bowl

Chicken Enchilada Bowl

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One of my current predicaments with the new diet I am on, is that I cannot have a lot of carbs, in fact I can have very little, hence my Chicken Enchilada Bowl.

There is no bread you see.

But there are a lot of interesting flavours, and whilst I have served mine with some Couscous on the side, you can leave it out if you want to reduce your carb intake further.

This one is deeply spicy, but carries itself without the need for bread.

Add a bit of cheese on there too, just because I can’t have it, my Chicken Enchilada Bowls surely do love it!

Chicken Enchilada Bowl Recipe

Ingredients

Enchilada Sauce

  • 1 tin of Tomatoes
  • 2 tsp Chili Powder
  • 1 tsp Cayenne Powder
  • 1 tsp Cumin
  • 1 tsp Oregano
  • 2 cloves of Garlic
  • 1/2 Pint Chicken/Vegetable Stock

Chicken Rub

  • 3 Chicken Breasts, sliced lengthways
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Oregano

For the Bowl

  • 1 Onion
  • 1/2 Pepper
  • 1 Garlic Clove, chopped finely
  • Salad of your choosing

Nutritional Information for my Chicken Enchilada Bowls

1 Serving (out of 3 total)

Calories: 282Kcal
Carbs: 17g
Fat: 9g
Protein: 50g

Directions

To make the Enchilada Sauce

Add all of the ingredients into a food processor or blender and blitz down to a sauce.

Put a saucepan onto a hob heated to medium to high. Reduce the sauce by half over 15mins, and then allow to cool.

For the Chicken

Place the chicken strips into a bowl,. and cover with 1tbsp of Rapeseed oil.

Cover in the rub, and mix thoroughly to ensure it is fully coated.

Refrigerate for at least two hours.

For the Finished Meal

Put your choice of salad leaves into the bottom of a large bowl.

Put a frying pan onto a high heat, and add the onions, fry until they are translucent. Push to the edge of the pan.

Add the chicken and brown on all sides, before adding the garlic.

Add the peppers, and allow to soften before adding in the enchilada sauce.

Cook for 15mins until the enchilada sauce has gone completely thick.

When finished add a portion to the top of the salad in the bowl, and enjoy with some cheese.

Chicken Enchilada Bowl – Cookware

Recommended
Kenwood Compact Food Processor, 1.4 Litre Bowl, Blender, Emulsifying, Chopping Blade, Shredder Disc 400 W, FP120A, White
VonShef 750W Food Processor - Blender, Chopper, Multi Mixer Machine with Dough Blade, Shredder & Grater Attachment – 2L Mixing Bowl & 1.8L Jug
Russell Hobbs 24732 Desire Food Processor, 1.5 Litre Food Mixer with 5 Chopping, Slicing and Dough Attachments, Matte Black, 600 W
Bosch MutiTalent3 MCM3501MGB Food Processor, Plastic, 800W - Black
Kenwood Compact Food Processor, 1.4 Litre Bowl, Blender, Emulsifying, Chopping Blade, Shredder Disc 400 W, FP120A, White
VonShef 750W Food Processor - Blender, Chopper, Multi Mixer Machine with Dough Blade, Shredder & Grater Attachment – 2L Mixing Bowl & 1.8L Jug
Russell Hobbs 24732 Desire Food Processor, 1.5 Litre Food Mixer with 5 Chopping, Slicing and Dough Attachments, Matte Black, 600 W
Bosch MutiTalent3 MCM3501MGB Food Processor, Plastic, 800W - Black
£33.95
£74.99
£144.95
Price not available
-
-
-
Recommended
Kenwood Compact Food Processor, 1.4 Litre Bowl, Blender, Emulsifying, Chopping Blade, Shredder Disc 400 W, FP120A, White
Kenwood Compact Food Processor, 1.4 Litre Bowl, Blender, Emulsifying, Chopping Blade, Shredder Disc 400 W, FP120A, White
£33.95
VonShef 750W Food Processor - Blender, Chopper, Multi Mixer Machine with Dough Blade, Shredder & Grater Attachment – 2L Mixing Bowl & 1.8L Jug
VonShef 750W Food Processor - Blender, Chopper, Multi Mixer Machine with Dough Blade, Shredder & Grater Attachment – 2L Mixing Bowl & 1.8L Jug
£74.99
-
Russell Hobbs 24732 Desire Food Processor, 1.5 Litre Food Mixer with 5 Chopping, Slicing and Dough Attachments, Matte Black, 600 W
Russell Hobbs 24732 Desire Food Processor, 1.5 Litre Food Mixer with 5 Chopping, Slicing and Dough Attachments, Matte Black, 600 W
£144.95
-
Bosch MutiTalent3 MCM3501MGB Food Processor, Plastic, 800W - Black
Bosch MutiTalent3 MCM3501MGB Food Processor, Plastic, 800W - Black
Price not available
-

Chicken Enchilada Bowl – Ingredient Breakdown

Chicken

Photo by Ivana Cajina on Unsplash

More than 50 billion chickens are reared annually as a source of meat and eggs. In the United States alone, more than 8 billion chickens are slaughtered each year for meat, and more than 300 million chickens are reared for egg production.

The vast majority of poultry are raised in factory farms. According to the Worldwatch Institute, 74 percent of the world’s poultry meat and 68 percent of eggs are produced this way. An alternative to intensive poultry farming is free-range farming.

Friction between these two main methods has led to long-term issues of ethical consumerism. Opponents of intensive farming argue that it harms the environment, creates human health risks and is inhumane. Advocates of intensive farming say that their highly efficient systems save land and food resources owing to increased productivity, and that the animals are looked after in state-of-the-art environmentally controlled facilities.

Chickens farmed for meat are called broilers. Chickens will naturally live for six or more years, but broiler breeds typically take less than six weeks to reach slaughter size. A free range or organic broiler will usually be slaughtered at about 14 weeks of age.

Chickens farmed primarily for eggs are called layer hens. In total, the UK alone consumes more than 34 million eggs per day.

Some hen breeds can produce over 300 eggs per year, with “the highest authenticated rate of egg laying being 371 eggs in 364 days”. 

After 12 months of laying, the commercial hen’s egg-laying ability starts to decline to the point where the flock is commercially unviable. Hens, particularly from battery cage systems, are sometimes infirm or have lost a significant amount of their feathers, and their life expectancy has been reduced from around seven years to less than two years.

In the UK and Europe, laying hens are then slaughtered and used in processed foods or sold as “soup hens”.

In some other countries, flocks are sometimes force moulted, rather than being slaughtered, to re-invigorate egg-laying. This involves complete withdrawal of food (and sometimes water) for 7–14 days or sufficiently long to cause a body weight loss of 25 to 35%, or up to 28 days under experimental conditions.

This stimulates the hen to lose her feathers, but also re-invigorates egg-production. Some flocks may be force-moulted several times. In 2003, more than 75% of all flocks were moulted in the US.

With thanks to our friend at Wikipedia

Onions

Photo by Lars Blankers on Unsplash

The onion (Allium cepa L., from Latin cepa “onion”), also known as the bulb onion or common onion, is a vegetable that is the most widely cultivated species of the genus Allium. 

Its close relatives include the garlic, shallot, leek, chive, and Chinese onion.

This genus also contains several other species variously referred to as onions and cultivated for food, such as the Japanese bunching onion (Allium fistulosum), the tree onion (A. ×proliferum), and the Canada onion (Allium canadense). 

The name “wild onion” is applied to a number of Allium species, but A. cepa is exclusively known from cultivation. 

Its ancestral wild original form is not known, although escapes from cultivation have become established in some regions.

The onion is most frequently a biennial or a perennial plant, but is usually treated as an annual and harvested in its first growing season.

With thanks to our friends at Wikipedia

Bell Pepper

Photo by Gabriel Ghnassia on Unsplash

The bell pepper (also known as sweet pepper, pepper or capsicum /ˈkæpsɪkəm/) is a cultivar group of the species Capsicum annuum.

Cultivars of the plant produce fruits in different colours, including red, yellow, orange, green, white, and purple. 

Bell peppers are sometimes grouped with less pungent pepper varieties as “sweet peppers”. 

While they are fruits—botanically classified as berries—they are commonly used as a vegetable ingredient or side dish.

With thanks to our friends at Wikipedia

Tomato

Photo by Alex Ghizila on Unsplash

The tomato is edible, often red, berry of the plant Solanum lycopersicum, commonly known as a tomato plant. The species originated in western South America and Central America.

The Nahuatl (Aztec language) word tomatl gave rise to the Spanish word tomate, from which the English word tomato derived.

Its domestication and use as a cultivated food may have originated with the indigenous peoples of Mexico.

The Aztecs used tomatoes in their cooking at the time of the Spanish conquest of the Aztec Empire, and after the Spanish encountered the tomato for the first time after their contact with the Aztecs, they brought the plant to Europe. 

From there, the tomato was introduced to other parts of the European-colonized world during the 16th century.

Tomatoes are a significant source of umami flavor.

The tomato is consumed in diverse ways, raw or cooked, in many dishes, sauces, salads, and drinks. While tomatoes are fruits—botanically classified as berries—they are commonly used as a vegetable ingredient or side dish.

Numerous varieties of the tomato plant are widely grown in temperate climates across the world, with greenhouses allowing for the production of tomatoes throughout all seasons of the year. 

Tomato plants typically grow to 1–3 meters (3–10 ft) in height. They are vines that have a weak stem that sprawls and typically needs support.

Indeterminate tomato plants are perennials in their native habitat, but are cultivated as annuals. 

Determinate, or bush, plants are annuals that stop growing at a certain height and produce a crop all at once. 

The size of the tomato varies according to the cultivar, with a range of 0.5–4 inches (1.3–10.2 cm) in width.

With thanks to.our friends at Wikipedia

Garlic

Photo by Michele Blackwell on Unsplash

Garlic (Allium sativum) is a species in the onion genus, Allium.

Its close relatives include the onion, shallot, leek, chive, and Chinese onion.

Garlic is native to Central Asia and northeastern Iran, and has long been a common seasoning worldwide, with a history of several thousand years of human consumption and use. 

It was known to ancient Egyptians, and has been used both as a food flavoring and as a traditional medicine.

In Ancient Rome, it was “much used for food among the poor”.

China produces some 80% of the world’s supply of garlic.

With thanks to our friends at Wikipedia

Chicken Enchilada Bowl – Bonus Recipe

Get the full recipe here!

Chicken Enchilada Bowl – FAQ

What is an Enchilada?

It is defined as a corn tortilla, with meat inside, covered in Tomato Sauce. This recipe just does away with the wrap, but you can add it if you like.

What kind of cheese do you suggest?

Well, I always use Cheddar, but if you want that authentic feel, then you should go with queso fresco and manchago as cheeses of choice.

Whats the difference between salsa and enchilada sauce?

It is all in the consistency of the sauces. Salsa is chunky, enchilada sauce is smooth.

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