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Everyday Cooking - Fajitas

July 2011                                                                                                                                    

foodEveryday Cooking is a feature of laterlife.com run by Rosemary Martin. 

Covering topics such as bread making, meals for one, nutritional meals, healthy eating, freezer cooking, seasonal cooking, microwave cooking, bulk cooking, preserves etc., Useful for older people and those on a limited budget, or single householders…

Please e-mail Rosemary with your cooking comments, or ideas for this section of laterlife 


 

Healthy eating and Fajitas recipe

Fruit and vegetablesFive a day fruit and vegetables

Fruit and vegetables are part of a balanced diet and can help us stay healthy. That’s why it so important that we get enough of them.
Here some good reasons to get five portions :

 

 

  • Fruit and vegetables taste delicious and there's so much variety to choose from.
  • They're a good source of vitamins and minerals, including folate, vitamin C and potassium.
  • They're an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems.
  • A diet high in fibre can also reduce your risk of bowel cancer.
  • They can help reduce the risk of heart disease, stroke and some cancers.
  • Fruit and vegetables contribute to a healthy and balanced diet.
  • Fruit and vegetables are also usually low in fat and calories (provided you don’t fry them or roast them in lots of oil). That’s why eating them can help you maintain a healthy weight and keep your heart healthy.


The World Health Organization, recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.

To get the most benefit out of your five portions, they should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.

Almost all fruit and vegetables count towards your 5 a day, But potatoes don’t count because they mainly contribute starch to the diet.

To get you started, why not try our healthy fajita recipe, below.


Healthy Fajitias

FajitasIngredients for the fajitas:

Serves 4. Preparation time 15 minutes. Cooking time 20 minutes

1 tablespoon olive oil
1 onion (chopped)
4 skinless chicken breasts (diced)
1 red, 1 green and 1 yellow pepper (de-pipped and chopped)
handful of mushrooms (chopped)
1 packet of fajita mix
8 soft flour tortillas


This meal is ideal for entertaining friends and needs little preparation. Serve with a salad and a tomato salsa if you want added flavour.

 
 
Method:

Heat the oil in a large pan.
Add the onion and chicken. Fry for around three minutes or until the chicken turns white.
Add the peppers and mushrooms and stir. Cook until the vegetables have softened.
Stir in the fajita mix. Continue to fry on a low heat until chicken is thoroughly cooked through (about 15 more minutes)
 
Warm the tortillas in a preheated oven for 3 minutes or in the microwave for 1 minute.
Serve the fajitas with a salad.

Tip:- For a vegetarian version, simply replace the chicken with more vegetables.


 

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The above article is part of the features section of laterlife.com called laterlife interest. laterlife interest contains a variety of articles of interest for visitors to laterlife.com written by a number of experienced and new journalists.

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