Nutrition and Wellbeing

Food and disease what is the weakest

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Step 3.10: Redevelop a common recipe
Example of a redeveloped chicken fajitas recipe
In this example, we will go through the original chicken fajitas recipe and then
provide an alternative recipe with fewer calories and less salt. Likewise, dont
hesitate to get creative and inventive! Even a little change can make a big
difference! We are looking forward to your recipes!

Original Chicken Fajitas Recipe

Preparation: 30 minutes
Cooking: 20 minutes
Servings: 4
500 g boneless, skinless chicken diced into bite sized pieces (or 3 medium
skinless chicken breast fillets)
1 medium onion diced
2 cloves of garlic
teaspoon coriander powder
teaspoon cumin
teaspoon sweet paprika
teaspoon smoked paprika
teaspoon salt
teaspoon chilli powder
teaspoon black pepper
2 tablespoons olive oil
2 medium sized sweet peppers, diced
Juice of 1 lime
60 g of reduced fat grated cheddar cheese
4 medium sized tortilla wraps (each wrap weighs approx. 64 g)
30 g of ready-made guacamole
15 g of ready-made sour cream
1. If not already cut, cut the chicken with a pair of scissors into thin, lengthways,
uniform shapes and place them into a bowl.

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2. Add the seasoning mix (coriander, cumin, paprika, chilli, salt, pepper), half of
the olive oil and the lime juice. Mix well and let them marinate in the refrigerator
for at least 30 minutes.
3. Cut the onion, garlic and sweet peppers.
4. Warm a large frying pan, add the rest of the olive oil and then the onion and
garlic and stir well.
5. After 2 minutes, add the sweet peppers for a further 5 minutes. When ready,
remove them to a bowl.
6. In the same frying pan, add the marinated chicken with its marinade and cook
stirring frequently for 7 minutes.
7. Check that the chicken is cooked through and piping hot if not keep cooking
until its ready and then add the onions, garlic and sweet peppers. Stir together
for a couple of minutes and transfer them all to a serving bowl.
8. Warm the tortilla wraps according to the instructions. Add chicken mix,
cheese, guacamole, sour cream and enjoy!
Table 1. Nutritional analysis per filled tortilla wrap.
Energy (kJ)

1076

Energy (kcal)

255

Total Fat (g)

5.2

Of which Saturates (g)

1.4

Carbohydrate (g)

40.4

Of which Sugars (g)

2.6

Fibre (g)

2.1

Protein (g)

14.2

Sodium (mg)

312

0B

1B

2B

3B

4B

5B

6B

7B

8B

Reformulated Chicken Fajitas Recipe

Preparation: 30 minutes
Cooking: 20 minutes
Servings: 4
500 g boneless, skinless chicken diced into bite sized pieces (or 3 skinless
chicken breast fillets)
1 medium onion diced

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2 cloves of garlic
1 tablespoon of chopped fresh coriander
of a whole cucumber peeled and grated
teaspoon coriander powder
teaspoon cumin
teaspoon sweet paprika
teaspoon smoked paprika
teaspoon salt
teaspoon chilli powder
teaspoon black pepper
2 tablespoons olive oil
2 medium sized sweet peppers, diced
Juice of 1 lime
60 g of reduced fat grated cheddar cheese
100 g of fat-free Greek yogurt for the dip (recipe provided below)
4 large or 8 medium romaine lettuce leaves
1 medium ripe avocado
Follow steps 1-7 as described in the previous recipe. Separate and wash well
the lettuce leaves. Let them dry while you prepare the dip. In a bowl, empty 100
g of fat-free Greek yogurt. Add the grated cucumber (try to squeeze the water
out of the cucumber before adding it to the yogurt). After that, chop the fresh
coriander, add it to the dip and mix well. Then, carefully peel and cut the
avocado into small pieces and place them on a small plate. Take a large lettuce
leaf, or 2 medium leaves, add the chicken mix, cheese, home-made dip,
avocado pieces and enjoy!
Table 2. Nutritional analysis per filled lettuce wrap.
Energy (kJ)

598

Energy (kcal)

144

Total Fat (g)

10.0

Of which Saturates (g)

2.2

Carbohydrate (g)

3.3

Of which Sugars (g)

2.5

Fibre (g)

1.7

Protein (g)

10.5

Sodium (mg)

128

9B

10B

11B

12B

13B

14B

15B

16B

17B

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