Healthy nachos

Wednesday, June 13, 2018. Author Matthew Kershaw

Healthy nachos

These easy, tasty nachos are a great dish to whip up when you have friends around for the big game. High in protein, slow-release carbs and heart-healthy monounsaturated fats, this is a satiating, nutritious meal to feed your hungry, fitness-conscious crew. 

Serves 4

Ingredients

4 chicken thighs - 1lb (450g)
4 wholemeal tortilla wraps
6 medium vine tomatoes – ½ lb (230g)
1 small white onion
1 large red chili
1 lime
1 avocado
1 small red onion
1 lemon
2 Tbsp olive oil (30ml)
1 bunch coriander/cilantro
2 Tbsp BBQ sauce (30ml)
1 tsp Tabasco sauce (5ml)

Method

  1. Preheat the oven to 200ºC/400F.
  2. Mix the BBQ and Tabasco sauce together and then evenly spread over the chicken thighs. Place the thighs on a tray and bake in the oven for 25-30 minutes, until completely cooked (internal temperature of 74C or 165F). Remove from the oven, cover with foil and let them cool.
  3. Chop the soft tortilla wraps into triangles and arrange on baking trays.
  4. Finely chop the tomatoes, onion, 2/3 of the coriander/cilantro, and the chili. If you like some heat, include the chili seeds. If you’d prefer to tone it down, remove the seeds and discard.
  5. Add the chopped tomatoes, white onion, coriander/cilantro and chili to a large mixing bowl and add 1 Tbsp (15ml) olive oil, along with the juice of the lime and a pinch of salt and pepper. Mix and set aside.
  6. Peel, remove the stone/pit and roughly chop the avocado and add to a bowl along with 1 Tbsp (15ml) olive oil and some salt and pepper before mashing to a coarse paste.
  7. Finely chop the red onion and add to the mashed avocado, along with the juice of half the lemon and mix together to make guacamole. Set aside.
  8. Place the tortillas into the oven for about 5-7 minutes, until crisp.
  9. Meanwhile, pull the chicken meat from the bone and shred into thin strips. Set aside.
  10. Take the tortillas from the oven and, in a large bowl, combine layers of tortillas, tomatoes, guacamole, and chicken until all ingredients are used.
  11. Roughly chop the remaining coriander/cilantro and sprinkle over the top. Cut the remaining half of the lemon into wedges, place on top, serve and enjoy!

Nutritional content per serving

Calories:  583 kcals
Protein: 24g (17% of total kcals)
Fats: 35g (54%)
Carbs: 43g (29%)

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