Low Fat Enchiladas

I make these enchiladas pretty often because we love Mexican food AND they are healthy!  This recipe is courtesy of Bethenny Frankel.  If you follow my blog, you know I'm a big fan of hers. 

Part 1 – Chicken Mixture
3 cups shredded chicken (white meat).
*I shred by hand using store-bought roast chicken or boiled chicken breasts, skinless). Costco has great chicken roast for 4.99
4 oz canned green chilies (come in small can in Latin section at grocery store)
1 teaspoon of Tabasco
1 teaspoon of garlic salt
1 teaspoon cumin
1 teaspoon chili powder
½ teaspoon black pepper
½ teaspoon salt

Combine all of the above in a large non-stick pan over medium high-heat. When heated through (approximately 5 minutes), remove mixture from pan and set aside.

Part 2 – The Sauce

15 oz can tomato sauce
2 cloves of garlic (minced)
1 ½ teaspoon chili powder
½ teaspoon salt
½ teaspoon pepper

Combine all of the above over medium heat in until warm. Use the same pan that you used for the chicken mixture. You should heat for approximately 10 minutes.

Part 3 – Assembly

1-cup extra sharp cheddar cheese (shredded)
5 medium whole-wheat tortillas (5-6” tortillas)

Spread a thin layer of sauce on the bottom of a 8x11 lasagna/casserole dish
Divide chicken mixture in tortillas evenly, fold over left and right side and place seam down snuggly in the dish.
Top with remaining sauce evenly spread amongst the enchiladas.
Sprinkle with shredded cheese
Bake at 350 degrees on center rack for 20 minutes.


I serve these enchiladas with my home made charro beans.  Yummy dinner!!

Slow-Cooker Chili Chicken Tacos with a side of Beans

This EASY chicken taco recipe is courtesy of Martha Stewart.  I am always on the look out for simple, delicious crock pot recipes and this one is a favorite.  I use the La Tortilla Factory low carb, high fiber tortillas.  They are whole wheat and loaded with fiber and protein.

2 pounds boneless, skinless chicken thighs (about 6)

4 garlic cloves, thinly sliced

1/2 cup prepared tomato salsa, plus more for serving (optional)

1 to 2 tablespoons chopped canned chipotle chiles in adobo

1 tablespoon chili powder

Coarse salt and ground pepper

8 hard corn taco shells

Cilantro, shredded cheese, lime wedges, and sour cream, for serving (optional)

In slow cooker, combine chicken, garlic, salsa, chiles, chili powder, 1 teaspoon salt, and teaspoon pepper. Cover; cook on high, 4 hours (or on low, 8 hours).

Transfer chicken to a serving bowl, and shred, using two forks; moisten with cooking juices. Serve in taco shells, with toppings, if desired.

TIP:  Make sure your chicken is immersed in the wet ingredients to avoid dry chicken.  If needed, add more salsa.  Also, know your crock pot.  Mine is super charged so I usually have to cut the cooking time in half.

I make my own pinto beans rather than buy canned to avoid the sodium.  I typically make a huge pot then freeze portions in quart size ziploc bags.  Jack Henry loves beans and can eat them every day so I always make sure to have them on hand.  You can buy a bag of dried beans at the grocery store, or buy them in the bulk section.  *Plan ahead because these beans are an overnight process.

2 lbs pinto beans
1/2 onion, chopped
4 cloves of garlic, minced
1/2 cup cilantro, chopped
4 slices turkey bacon, cut up into bite size peices
1 can Rotel
pepper and salt

sort through the beans by hand, discarding rocks and broken beans.  rinse thoroughly in a collander then put in large pot filled with water.  soak the beans overnight.  beans expand so be sure there is plenty of water in the pot to ensure the beans remain immersed in the water.  the next day drain water and add fresh water.  add onion, garlic, cilantro, pepper and salt.  bring to a boil then simmer for 3-4 hours.  stir occasionally.  you may need to add additional water every hour.   the last hour, add rotel and bacon.

A couple  notes:  I never measure any ingredients for these beans.   You can add a can of green chiles, too.   I've made black beans and white northern beans, too.  Just add the onion, garlic and pepper and salt.

TIP:  When eating out at a Tex-Mex or Mexican restaurant, be aware of all the high fat foods:  cheese, avocado, red meat, beans, and fried tortilla chips.  Be selective!

Cowboy Casserole

I found a fattening version of this meal on www.allrecipes.com.  The recipe called for ground beef, bacon, and biscuits.  It sounded like good comfort food but way too heavy for me so I tweeked the recipe. 

Here's my healthier version I made for dinner tonight:
6 strips turkey bacon
2 t. olive oil
1 lb ground turkey
1/4 c. chopped onion
2 (15oz.) baked beans
1/4 c. barbeque sauce
cornbread prepared as per directions
preheat oven to 350
cook bacon in large pan over medium until browned.  set aside & cut into bite size pieces.  in the same pan add olive oil, turkey and onion until turkey is no longer pink.  drain then pour back into pan.  add in bacon, beans and barbeque sauce.  bring to a boil then simmer for 5 min.  pour into 8 x 13 pan.  prepare cornbread as per instruction and pour over meat mixture.  bake for 30 min.
prep time: 25 min.

A couple notes:  I've made this recipe twice now and the whole family loves it. The only thing I'd recommend is don't pour all the cornbread mixture over the meat. I'd only use about 1/2 or 2/3 of it.  Otherwise it's a lot of cornbread!
I buy applegate organic turkey bacon.  You can actually read all the ingredients on their packages which I love.  (I also buy their turkey hot dogs for Jack Henry).  I love cornbread but many of the mixes are high in sugar.  I found Bob's Red Mill Stone Ground Cornbread Mix at Whole Foods.  It's made from whole grain corn and whole wheat flour.

TIP:  Read the ingredients on food packages.  My goal is to be able to pronounce all the ingredients and know what they are.  If you can't pronounce them, they are most likely preservatives and dyes.

healthy cornbread!