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Free Meal Planner #14

Dinner Meal Planner:  Cheesy Enchiladas, Rice & Refried Beans

Opt for corn tortillas that contain 40 calories each. Use two and prepare them for the enchiladas on the stove top by using a non-stick pan and cooking spray. Spray the pan with cooking spray and add the tortillas one at a time. Simply heat a few seconds and flip. If they are cooked for too long, they will be tough - but some individuals do prefer them on the tough side.

Add 1/2 cup of chopped onions to the pan and cook until clear. Add 1 teaspoon of chili powder, 1 teaspoon of ground cumin, 1/4 cup of your favorite salsa and 1/2 teaspoon of dried cilantro.

Next, fill each corn tortilla with this mixture and 120 calories worth (total) of reduced fat shredded cheese. Roll enchilada style and place into a microwave safe dish. Cover the enchiladas with 60 calories worth of the shredded cheese. Heat until cheese is melted.

Also enjoy 1/2 cup of instant rice (100 calories worth) prepared Mexican Style and 1/2 cup of heated, canned refried beans (100 calories worth).

To prepare the Mexican Style Rice, cook 1/4 cup of chopped onions in a non-stick pan using cooking spray. Add 1 teaspoon of chili powder and a dash of dried cilantro. Quickly add 1/2 cup of your favorite salsa plus 1/2 cup of water and allow to heat to a boil. Add 1 cup of instant rice. Remove from heat and cover for about 7 minutes. Makes 2 servings.

Total Dinner Calories: About 500 calories. This Diet Bites Meal Planner contains 3 grain group serving, 3 dairy group servings, 1/2 vegetable group serving, and 1 protein group serving.

This Free Meal Planner is Part of Diet Bites Fall Meal Planner Series. Click for Complete, Free Meal Planner

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