Chicken Tacos Black Beans, Avo, Corn & Cherry Toms
Both black beans and flour are high in iron, which our bodies need for cognitive function – that’s basically every intellectual process in our brains, from memory to reasoning
Takes 30 minutes to make
- 250g plain wholemeal flour
- olive oil
- 1 tsp cumin seeds
- 1 x 400g tin of black beans
- 1 bunch of spring onions
- 1 bunch of fresh coriander (30g)
- 1 ripe avocado
- 2 corn on the cob
- 320g leftover poached chicken
- 220g ripe cherry tomatoes, on the vine
- 2 limes
- 1 x 220g jar of sliced jalapeño chillies
- 4 heaped tbsp natural yoghurt
In a bowl, mix the flour with 1 tablespoon of oil, 150ml of water and a pinch of sea salt, then knead on a clean flour-dusted surface until smooth. Divide into twelve equal-sized balls and cover with a clean, damp tea towel.
Dry toast the cumin seeds in a small pan on a medium heat for 1 minute, then tip in the black beans ( juice and all). Simmer on a low heat while you crack on with everything else, mashing once soft and loosening with a splash of water, if needed. Trim the spring onions and finely slice with the coriander stalks. Peel and destone the avocado, dice the flesh, and cut the corn kernels off the cobs. Heat it all in a large frying pan on a medium-low heat with 1 tablespoon of oil. Chop and add the chicken, stirring occasionally until ready to serve.
Quarter the cherry tomatoes and dress with the juice of 1 lime. In a blender, blitz the jalapeños and all their liquor with most of the coriander leaves until super-smooth, then pour back into the jar (you’ll only need 1 teaspoon per portion, so once done, simply pop the rest into the fridge for future meals).
Put a non-stick frying pan on the highest heat. Roll one of the dough balls out nice and thin into a rough circle (15cm in diameter) and cook for just 20 seconds on each side, so it’s soft and flexible. Roll the next one out while the previous one is cooking, stacking them in tin foil as you go so they stay warm and everyone can tuck in together (or you can serve them up to your lucky diners as you go, for a more authentic experience). Take everything to the table with the yoghurt and lime wedges, and let everyone build their own.
Calories 600kcal - Fat 22.6g - Sat Fat 5.2g - Protein 39.9g - Carbs 60.7g - Sugar 8.2g - Salt 0.8g - Fibre 14.3g - 2 Portions Veg & Fruit
Super Food Family Classics by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver