Whole Wheat Chicken Enchiladas

I love enchiladas!  Chicken, shrimp, spicy, mild...I love them all!  Eating healthy often requires giving up things like cheese and bread, thus my beloved enchiladas.  But this recipe allows you to indulge in my favorite dish without all the guilt.  The whole wheat tortillas are filling and the use of low fat cheese cuts the caloric intake almost in half!  You can enjoy these alone or paired with my One-Pot Black Beans and Rice for a complete Mexican themed meal. 


Servings: 8  Serving Size: 1 enchilada Calories: 271.2 • Fat: 10.5 g  Protein: 13 g Carb: 30.5 g  Fiber: 3.6 g  Sugars:  6.1 g

Ingredients

8.5oz chicken breast - shredded
1 tbsp EVOO
1 cup onion - finely chopped
2 cloves garlic - minced
1/2 cup cilantro - divided
1 tsp cumin
1 tsp chipotle chili powder/pepper
1/2 tsp oregano
Salt
3/4 cup tomato sauce
1/3 cup fat free chicken broth
1 cup low fat Mexican cheese
8 whole wheat tortillas

Enchilada Sauce

1.5 cups tomato sauce
3/4 cups fat free chicken broth
2 garlic cloves - minced
2 heaping tbsp chipotle chilis in adobo sauce (approx. 1 can)
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste

Directions

Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

Preheat your oven to 400 degrees. 

Heat the EVOO in a large skillet over medium-high heat.  Saute' the garlic and onion until the onion is translucent, approximately 2 minutes.  Stir in the chicken, tomato sauce, chicken broth, spices and 1/4 cup cilantro and cook 4-5 minutes.  Remove from heat.

Spray a large (15X11 or 13X9) glass pan with cooking spray.  Lay a tortilla on the counter and put 1/3 cup chicken mixture in the middle and roll it. 

Place it in the pan seam side down and repeat with the remaining 7 tortillas.  Top them with the enchilada sauce and cheese. 

Cover tightly with aluminium foil and bake for 25 minutes.  Top with remaining cilantro and serve. 

One-Pot Black Beans and Rice

When the weather breaks the only thing I can think about is my feet in the sand, the wind in my hair, and a margarita in my hand!  Of course the margarita pairs well with Mexican food, and has thus inspired me to make my first pot of rice and black beans.  I only started enjoying this dish in the past few years but found it to be hearty and filling.  You can add more veggies or meat and serve it as a main dish, or as a side to your favorite tacos, enchiladas  or fajitas for a great Mexican themed dinner!  Later this week I'll post my chicken enchiladas, which go perfect with these beans!  If you are not a vegetarian, you can simply saute the veggies in olive oil and swap the chicken broth for veggie broth.

Ingredients

4 piece of center cut bacon - chopped into bite sized pieces

1/2 large onion - finely chopped

3 cloves of garlic - minced

3/4 cup uncooked white rice

1.5 cups chicken broth

1 tsp cumin

1 tsp curry powder

1/2 - 1 tsp cayenne pepper (adjust per your heat preference)

1/2 tsp garlic salt

16oz black beans - drained

Directions

 

In a stockpot over medium heat, saute the bacon strips stirring occasionally with a wooden spoon.  When the bacon begins to turn brown and the fat renders add the chopped onion and garlic.  Continue to cook 4-5 minutes or until the onions turn translucent. 

 Add the rice and saute for 2 minutes.  Be sure to coat the rice in the bacon fat mixture so it does not burn.  Stir in the chicken broth, cover and simmer on low heat for 20 minutes, stirring occasionally.  Keep watch and if the liquid level gets low, add water 1/2 cup at a time. 

Once the rice is soft, add the black beans and spices and gently stir to incorporate. 

Chicken and Vegetables Stir Fry

I absolutely love Chinese Food, and stir fry is one of the easiest dishes you can re-create at home.  The base of any good stir-fry is the sauce.  This sauce has just the right amount of sweetness and heat and pairs well with pork as well as beef, in case you prefer those to chicken.  The sauce also stores well and you should have about a cup left over after making this dish;  and because of its consistency it can be re-used as a marinade for your grilled meats.  This meal can easily be doubled or tripled if you're serving a larger crowd. And don't worry if you don't have the veggies listed below on-hand; almost any vegetables work well with stir-fry!

Ingredients

Stir Fry Sauce
2/3 cup low sodium soy sauce
1/2 cup chicken broth
1/3 cup rice vinegar
3.5 tbsp sugar
3 tbsp sesame oil, divided
1 tbsp garlic, minced
1 tsp ground ginger
2 tbsp cornstarch
2 tsp red pepper flakes

1-8oz chicken breast
1/2 small onion, chopped
1.5 cups broccoli florets
1 red pepper, thinlysliced
1 cup sugar snap peas
1/2 cup carrots, thinly sliced
1 tsp toasted sesame seeds
salt and pepper

Directions

Add 1 tbsp sesame oil to a small saucepan and heat over medium heat.  Saute the garlic and ginger for 30 seconds or until fragrant, careful not to burn.  Stir in the soy sauce, chicken broth, rice vinegar, sugar, sesame oil, and red pepper flakes.  Bring the mixture to a boil.  Reduce the heat to medium-low and whisk in the cornstarch.  Continue stirring until the sauce thickens enough to coat the back of a spoon. 

Cut the chicken breast in half lengthwise creating two thin fillets.  Slice the filets into bite size strips for quicker cooking and season with salt and pepper.  Heat a wok over high heat, adding the remaining sesame oil.  When the oil just begins to smoke add the chicken to the wok, cooking for 3 minutes or until beginning to turn opaque. 

Add the vegetables to the pan and stir-fry for 1 minute, stirring occasionally.  Add 1/2 cup of stir-fry sauce to the wok, stir and toss, cooking until the chicken is completely cooked through(approximately 2-3 more minutes). 

 Sprinkle with the toasted sesame seeds and remove from heat.  Serve immediately over jasmine rice. 

Pan Seared Tilapia with Lemon Basil Sauce

If you've been following the blog the last month you've noticed I've been cooking with lemons A LOT lately!  I love the fresh taste it gives to my dishes and it goes well with almost any fresh herbs you may have on hand.  This dish allowed me to use up the rest of the fresh basil I had stored in my refrigerator but because of the versatility of lemon, you can use any fresh herbs you may have growing in your garden.  Tilapia is the perfect mild, whitefish for this dish and searing it will give you a crispy exterior while keeping the meat moist and tender.  I served this dish over jasmine rice with a side salad for a complete meal!

Ingredients

2 tilapia fillets
1 tbsp EVOO, divided
2 tbsp butter
salt and pepper
Juice of 1/2 large lemon
6-7 basil leaves
1/2 cup chicken broth


Directions

In a large heavy bottom skillet, melt 1/2 tbsp EVOO and 1 tbsp butter over medium high heat.  Slice the tilapia fillets in half, lengthwise, creating 4 large tenders.  Slice each tender into 3 pieces each; you should now have 12 bite sized tilapia pieces.  Season the fish with salt and pepper. 

When the butter begins to foam add the fish to the pan, 6 pieces at a time.  Cook 3-4 minutes or until a nice golden brown.  Flip and cook an additional 3 minutes, or until seared. 

Remove the fish to a plate and place in a warm spot, uncovered.  Add 1/2 tbsp EVOO to the pan and cook the remaining fish in the same manner, removing to the plate once complete. 

Once the fish has been cooked, turn the heat to medium and add the lemon juice, chicken broth and salt and pepper to the pan.  Simmer for 3-4 minutes, stirring occasionally.  Chiffondale your basil and add it to the pan.  Stir for 1 minute to allow the herbs to infuse the sauce.  Pour the sauce over the tilapia and serve immediately.