Lean Mean Mexican Enchiladas

1 C chopped onion
1/2 cup chopped green bell peppers
1 TBSP olive oil
4 oz fat-free chicken broth
1 C grated zucchini (about 1 small zucchini)
2 C shredded, cooked skinless chicken breast
2 Tbsp Chopped cilantro
3 oz can chopped green chili peppers
1 tsp garlic powder
1 C grated reduced-fat Monterey Jack cheese
15 oz can red enchilada sauce
8 small corn tortillas

Preheat oven to 350.  Saute' onion and bell peppers in oil and chicken broth for about 5 minutes.  Add zucchini and saute' for about three minutes or until just cooked.  Remove from heat and pour off any excess liquid.

In a large bowl, combine chicken and vegetable mixture.  Add cilantro, green chili peppers and garlic powder.  Mix thoroughly.  Stir in 3/4 C grated cheese.

Layer about 1/2 C of enchilada sauce on the bottom of the pan.  Pour remain enchilada sauce into a large bowl.

Dip tortilla into the bowl of enchilada sauce util it is completely coated on one side.  Then fill with two large spoonfuls of the chicken mixture.  Roll tortilla into a tube and place in baking dish, seam side down.  Continue dipping and filling tortillas, and place each tortilla in baking dish so they touch.

Top enchiladas with remaining sauce and cheese.  Cover baking dish loosely with foil and bake 12-15 minutes.  Remove foil and bake 10 more minutes.

Calories 268.  Servings 8.  Protein 28, Fat 10, Carbs 16

Yummy Spicey Meat Loaf

I just thought I would share a recipe given to me by my friend Ashli.  I made it this weekend and it is a great and healthy alternative to regular meatloaf.

1Tbsp Butter
2 C chopped onions
1 8 oz. package presliced mushrooms (I chopped them up)
3 Garlic cloves, chopped

Saute in skillet about 8 minutes.

3/4 C Panko
1/4 C low sodium Chicken broth
3 Tbsp Fresh Parsley (Chopped)
1 Tbsp Low Sodium Soy sauce
1 Tbsp Sriracha Hot Chile Sauce
t Tbsp Worcestershire Sauce
1/2 tsp freshly ground pepper
1 1/2-2 lbs ground turkey
1 large Egg, beaten

Combine ingredients above and pat into a pan

3/4 C Ketchup
2 Tbsp Brown Sugar
2 Tbsp Bacon Mustard

Mix and pour over top of meat loaf.  Bake at 350 for 45-60 minutes.  Yum

Snap Pea Salad with Radish and Lime

Makes: 4 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 40 minutes

INGREDIENTS

• 8 ounces sugar snap peas, trimmed and halved (about 2 cups)
• 7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 cups)
• 3 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1/2 cup chopped fresh cilantro
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 bunch radishes, trimmed and thinly sliced (about 10)

PREPARATION

1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes.
2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.

NUTRITION

Per serving: 110 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 9 g carbohydrates; 2 g protein; 3 g fiber; 157 mg sodium; 140 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat (mono)

Broccoli Salad with Creamy Feta Dressing

Here is another recipe I promised you.  If you like Feta Cheese, you'll like this salad.

Makes: 4 servings, 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1/3 cup crumbled feta cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon freshly ground pepper
• 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
• 1 7-ounce can chickpeas, rinsed
• 1/2 cup chopped red bell pepper

PREPARATION

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day.

NUTRITION

Per serving: 122 calories; 3 g fat ( 2 g sat , 1 g mono ); 11 mg cholesterol; 18 g carbohydrates; 7 g protein;4 g fiber; 260 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (50% dv), Folate (22% dv), Calcium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1/2 fat

Pool Talk

Today was a great success.  I prepared 7 different healthy salads and invited some of my friends to come and sample some summer yumminess and learn a few tricks to improve our salad-eating habits.  I promised I would post some of the recipes.  Be looking the next few days for some of those recipes.

Here is the first recipe

Seven Layer Salad

INGREDIENTSMakes: 10 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt (I used  Fage Greek Yogurt)
• 3/4 cup low-fat mayonnaise (I used Fage Greek Yogurt)
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

PREPARATION

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

NUTRITION

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat

Thai Quinoa Salad with Fresh Herbs and Lime Vinaigrette

Yum. Yum. Yum and so Yum.  Oh yes.  So healthy for you too.

Salad
1 C Quinoa, rinsed or prewashed
1/2 tsp salt
1 red bell pepper, cut into bite-sized strips
1 carrot peeled and grated
1 English cucumber, seeded and diced
1 bunch green onions, chopped
1/4 C freshly cholpped cilantro (optional)
2 Tbsp Fresh chopped mint or basil (optional)

Dressing
1/4 C freshly squeezed lim juice
2 1/2 tsp Asian fish sauce
1 1/2 Tbsp vegetable oil ( I used Canola)
2 Tbsp sugar (I use Stevia)
1/4 tsp crushed red pepper flakes (optional)

Instructions
1.  Cook Quinoa following directions on package.  Let cool
2.  Make dressing and whisk until the sugar is dissolved.
3.  ONce the Quinoa is cook,  add vegetables and dressing.  Toss well, then taste and adjust seasoning with more.  Chill in the refrigerator until ready to serve.  This salad keeps for days.  I doubled the recipe.

Make it and let me know what you think.
Lisa