Filling, delicious, and full of goodness – what more could you ask of salad?
Ingredients
- 4 light flour tortillas
- Olive oil cooking spray
- 1 corn cob, husk and silk removed
- 420g can red kidney beans, drained, rinsed
- 1 medium avocado, roughly chopped
- 1 tablespoon sweet chilli sauce
- 2 tablespoons lemon juice
- 2 teaspoons olive oil
- 1 medium tomato, chopped
- 1/2 small white onion, finely chopped
- 1 tablespoon chopped fresh coriander leaves
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Lightly spray 4 holes of a 3/4 cup-capacity texas muffin pan. Gently push 1 tortilla into each prepared muffin hole. Lightly spray with oil. Bake for 8 minutes or until golden. Remove from oven. Cool in pan.
- Step 2Heat a chargrill pan over high heat. Cook corn, turning, for 10 minutes or until cooked through. Cut kernels from cob.
- Step 3Place corn kernels, beans and avocado in a bowl. Combine sweet chilli sauce, lemon juice and oil in a jug. Add to corn mixture. Toss to combine.
- Step 4Combine tomato, onion and coriander in a bowl. Transfer tortilla cups to plates. Divide corn mixture between cups. Serve with tomato mixture.
- Low carb
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1592 kj
Energy
20g
Fat Total
4.6g
Saturated Fat
8.6g
Fibre
9.5g
Protein
566mg
Sodium
36.1g
Carbs (total)
All nutrition values are per serve
Notes
Serves 4 kids.
- Author: Emma Braz
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
0