More Protein, or NOT????
January 17, 2015
Healthy breakfast
January 20, 2015

Healthy evening meals

enchiladas

 

Skinny Sour Cream & Chicken Enchiladas

Minutes to Prepare: 25

Minutes to Cook: 30

Number of Servings: 8

Ingredients

1 cup fat-free sour cream
1/2 can (14.5-ounce) fat-free cream of chicken soup
1 tablespoon fresh chopped cilantro (1/2 tbls. dried)
12 ounces cooked shredded chicken breast
1/2 (14.5-ounce) can Mexican Rotel or 1/2 (14.5-ounce) can no salt added chopped tomatoes plus 1 chopped jalapeno
1/2 large white or yellow onion, chopped
16 corn tortillas
1 cups reduced-fat shredded pepper jack and colby cheese blend

Directions

In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside. Combine the chicken, Rotel, and onions ain a pan coated with cooking spray. Heat until onions are transparent.Warm the tortillas in the microwave until they are flexible. Then, fill each tortilla with about 2 tablespoons of the chicken mixture and about 1 tablespoon of cheese. Roll tortilla up and place seam side down in a 8×11 dish sprayed with cooking spray.  Pour over the sour cream sauce and top with the remaining cheese. Bake in a 350 degree oven for about 30 minutes or until heated through.  Makes 8 servings of 2 enchiladas each.  Garnish with additional cilantro and green onions.

 

Tuna and White Bean Salad

Number of Servings: 4

Ingredients

2 cans chunk light tuna in water, drained
1 can white beans or chick peas, drained and rinsed
1 red bell pepper, diced
1/4 cup red onion, diced
1 tbsp olive oil
juice of 1 lemon

Optional: Parsley, tomatoes, cucumber

Directions

  1. Mix ingredients and chill in the refrigerator for at least 4 hours.                                                                                     2.    Serve on a bed of greens

 

 

Cilantro-Lime Tilapia with Spinach and Tomatoes

 Ingredients

1 (4-ounce) tilapia fillet
1 tsp olive oil
juice from half a lime
Garlic/garlic powder (optional)
1/2 tbsp chopped fresh cilantro
1/2 cup cooked spinach
1/4 cup chopped fresh tomatoes

Directions

Preheat the broiler.
Brush tilapia with olive oil.
Squeeze on lime juice, then sprinkle with (optional) garlic powder and cilantro.
Broil in oven 6 inches from heat, about 5-7 minutes, or until fish flakes easily with a fork
While tilapia is broiling, place spinach in microwave safe dish.
Toss with garlic powder or minced garlic (optional).
Cook according to package directions.
Keep covered and warm until fillets are done.
Spoon cooked spinach on a plate, place fish over spinach, top with chopped tomatoes.
Serve with herb bread if desired.
Recipe is for an individual serving; multiply recipe by the number of desired servings. (Works as a dinner for one or 12!)

 

Lime Shrimp

Ingredients

28 large shrimp – ready to cook
1/2 lime, juiced
2 dashes salt
3/4 tsp black pepper
2 tbsp onion, chopped
Cooking spray

Directions

Spray skillet with cooking spray.
Heat on medium heat.
Add all ingredients and cook till shrimp and onions are done.
Enjoy!

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but contains just 275 calories!

 

 

 

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