These Low Syn Chicken and Black Bean Mini Tortillas are ideal to satisfy your tortilla cravings.
We’re huge fans of tortillas, but, as with lots of our favourite things they’re not too Slimming World friendly, and the syns soon add up. The Old El Paso Stand ‘n’ Stuff Soft Mini Tortillas we use in this recipe are perfect for recreating a traditional stuffed tortilla without using a load of syns.
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
You can have 2 of them for less syns than a regular sized tortilla! They may be small, but you can pack them full of free food to make a super filling meal.
And as Old El Paso themselves say, they have all the flavours of the original range – just in mini portions!
You can buy them in most major supermarkets for around £2. You get 12 in a pack so that works out at only pennies per tortilla. Economical for your pocket as well as your syn count!
Low Syn Chicken and Black Bean Mini Tortillas Recipe
You may have noticed that we haven’t specified a portion size for this Low Syn Chicken and Black Bean Mini Tortillas Recipe. We’ve counted it per individual tortilla, so you can have as many as you want, just add the syns up accordingly.
There are 2 ways to syn this. You can either syn the reduced fat cheddar or you can use it as part of your HEA. We’ve used it as part of the HEA here, but if you would rather syn it then it works out at just under 1 syn per 5g. So you will have to need to work it out depending on how much cheese you use for each tortilla. If you use it as your HEA you can have as much or as little as you want as long as you don’t go over your HEA allowance.
There’s also a few different spices in this recipe. We know everyone has a different ‘spice tolerance’ so the quantities aren’t set in stone. If you like things quite mild then you can decrease the quantities slightly. However, if you have an asbestos mouth you can add as much as you want!
The important thing about this is the seasoning. Add some Sea Salt and Freshly Ground Black Pepper before you let it simmer. Then check it again when it’s cooked and adjust accordingly. As with the spices, the amount you add is just down to personal preference.
This recipe makes quite a lot! So if you don’t use it all in one sitting you can freeze whatever is left for another day.
Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Coconut Oil flavours are ideal for this Low Syn Chicken and Black Bean Mini Tortillas recipe.
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Low Syn Chicken and Black Bean Mini Tortillas
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Heat up a large frying pan sprayed with some Frylight
Add the onions and crushed garlic, then took until they just start to soften
Add the chicken strips and peppers and cook until the chicken starts to colour
Mix in all the spices and lemon juice
Continue to cook for a minute or so
Add the chopped tomatoes and drained black beans, then season to taste. This will take a fair amount of seasoning so add a good pinch. You can adjust the seasoning more later
Cover the pan allow the mix to cook simmer for 10 minutes. There isn't much liquid in this recipe (it would get messy if it was too wet!) so keep an eye on it
Check the chicken is cooked through, check the seasoning (add some more if you want) then spoon the mix into the Old El Paso Stand n Stuff Soft Mini Tortillas
Sprinkle the grated cheese over the top of each one and pop in the oven for 5 minutes at 200°C or until the cheese has melted
Remove from the oven and enjoy! But be careful they will be very hot!!
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This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough. - Use a container or bag that is suitable for freezing. - Defrost thoroughly before reheating (you can use the defrost setting on your microwave.) - Make sure it is piping hot all the way through before serving.
Syn values given are correct at time of writing but may not always be accurate.
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Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.
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