Diet Menu 3
Traditional enchiladas just aren't as good when the corn tortilla has been steamed than if it had been fried for a few seconds in oil.
However, when we're talking about a balanced, healthy daily diet - it should have room for all foods when prepared in a healthy manner. And every once in a while - such as with the enchilada, we should be able to enjoy these foods in moderation.
This is one of our treasured Mexican style recipes that has a Tex-Mex twist.
Texas has some wonderful flavors - as does Mexico and when the two are combined, it's an explosion of wonderful goodness! And the food doesn't have to get blown over the moon where caloric and dietary fat values are involved, either.
Let's first start by looking at the ingredient list and then we'll shift to our preparation notes.
8 Flour Tortillas that are about 80 Kcals each
2 Cups of cooked, boned Chicken Breast
1/2 Cup of Tomato Based Salsa, any variety
4 Slices of Low Fat Cheese
1 Tablespoon of Ground Chili Powder
1 Cups of Raw Spinach
1/4 Cup of Chopped Bell Pepper
1/2 Cup of Diced Onions
Mix the cooked chicken with the chili powder and set aside. If desired, you can also add fresh or dried cilantro to the mix.
On the top of the stove 'fry' the flour tortilla shells using cooking spray until they reach a golden brown state on both sides; add more cooking spray if necessary - but be sure to exercise caution when using around open flames.
Next, saute the onions, spinach and bell pepper in a pan. Add the chicken and 1/2 cup of salsa. Set this mixture aside.
Top 4 of the flour shells with a slice of cheese, then 1/4 of the chicken mixture on each - until all of the mixture is used. Top with the remaining shell and place into microwave for a few seconds - until the cheese is melted.
Cut each Quesadilla into 4 triangles. Serve with more salsa and a bit of reduced fat sour cream if desired. Pickled jalapeno peppers are also delicious with the quesadillas.
2 Cups of cooked Rice
1/2 Cup Each of the Following: Onion, Cilantro, Bell Pepper
1/2 Cup of Mexican Salsa
1 Medium Can of Spanish Style Petite Diced Tomatoes
1 - 2 Tablespoons of Ground Chili Powder
1 Small Can of Green Chilies, Chopped Finely
Instant or regular rice may be used. Mix the rice with the salsa, diced tomatoes, chili powder and green chilies.
Sauté the onion, cilantro and bell pepper in a small pan using cooking spray to prevent sticking. Add to the rice mixture.
Heat the rice mixture until warm. This recipe may be prepared earlier in the day to allow flavors to intensity and it's also delicious as a leftover on the following day. Return to Diet Menus - Shopping List
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