1 ear of corn, cleaned
1 avocado, pitted peeled and cut into 1/2" pieces
12 grape tomatoes halved
3 tbsp finely chopped red onion
3 fresh basil leaves, thinly sliced
2 tsp olive oil
2 tsp lime juice
1/4 tsp salt
pepper to taste
Cook corn and after cool, cut the kernels from the cob and put in a serving bowl. Add the remaining ingredients and toss to mix.
Serves 4 - 2 points
Monday, September 28, 2009
Judy's Enchiladas
CREAMY CHICKEN & CHILE ENCHILADAS
1 pound uncooked chicken breast strips1 package (8 ounces) FF cream cheese, cut into strips1 can (4.5 ounces ea) chopped green chilies
4 oz of chopped Jalapenos peppers1 package (8-10 count) flour tortillas for soft tacos & fajitas2 cans (10 ounces each) Old El Paso 1 red and 1 green chile enchilada sauce3/4 cup shredded jack/cheddar cheese (3 ounces)
Heat oven to 400 degrees.
Lightly grease 13x9x2-inch rectangular baking dish. Cook chicken in 10-inch skillet over medium-high heat, stirring occasionally, until no longer pink in center.
Add cream cheese, jalapenos and chiles; reduce heat to medium. Cook and stir until blended and cream cheese is melted.
Spoon chicken filling onto tortillas; roll up and place seam side down in baking dish. Pour enchilada sauce over top; sprinkle with Cheddar cheese.
Bake 15 to 20 minutes or until hot and cheese is melted.
Filling 3 pts
Added cheese 2
Low fat tortillas 1
Total 6 points
1 pound uncooked chicken breast strips1 package (8 ounces) FF cream cheese, cut into strips1 can (4.5 ounces ea) chopped green chilies
4 oz of chopped Jalapenos peppers1 package (8-10 count) flour tortillas for soft tacos & fajitas2 cans (10 ounces each) Old El Paso 1 red and 1 green chile enchilada sauce3/4 cup shredded jack/cheddar cheese (3 ounces)
Heat oven to 400 degrees.
Lightly grease 13x9x2-inch rectangular baking dish. Cook chicken in 10-inch skillet over medium-high heat, stirring occasionally, until no longer pink in center.
Add cream cheese, jalapenos and chiles; reduce heat to medium. Cook and stir until blended and cream cheese is melted.
Spoon chicken filling onto tortillas; roll up and place seam side down in baking dish. Pour enchilada sauce over top; sprinkle with Cheddar cheese.
Bake 15 to 20 minutes or until hot and cheese is melted.
Filling 3 pts
Added cheese 2
Low fat tortillas 1
Total 6 points
Judy's Lasagne
Low Fat Lasagna
Sauce:
1 tsp oregano
1 tsp Tarragon
pinch cayenne, salt & pepper
1 tsp Basil
1 Bayleaf
12 oz can Tomato paste
15 oz Tomato sauce
1/2 cup water
1 large can diced tomatoes - drained.
Mushroom slices
green pepper slices
onion slices
4 oz burger
1. Saute mushrooms, green peppers and onions in tomato sauce til tender. Then add to above sauce ingredients. Simmer for 30 minutes. Remove bay leaf.
Make Cottage Cheese filling:
2 cups 1% fat cottage cheese
1 egg beater package
1/2 cup grated romano cheese
1 tbsp parsley flakes
1. Mix all ingredients together thoroughly.
Cook 9 flat lasagna noodles in boiling water for 8-9 minutes -- al dente.
Assemble as follows:
Layer of lasagna noodles
Layer of sauce
1 Layer of fat free mozarella cheese slices – sandwich size 8 of them
Layer of lasagna noodles
Layer of cottage cheese mix
Layer of lasagna noodles
Layer of sauce
Layer of mozarella cheese @ 2% shredded
Bake at 375 for 30-35 minutes. Let set for 10 minutes before slicing. 9 servings 4 grams Fiber, 20- calories, 10 grams fat . 7 Points
Sauce:
1 tsp oregano
1 tsp Tarragon
pinch cayenne, salt & pepper
1 tsp Basil
1 Bayleaf
12 oz can Tomato paste
15 oz Tomato sauce
1/2 cup water
1 large can diced tomatoes - drained.
Mushroom slices
green pepper slices
onion slices
4 oz burger
1. Saute mushrooms, green peppers and onions in tomato sauce til tender. Then add to above sauce ingredients. Simmer for 30 minutes. Remove bay leaf.
Make Cottage Cheese filling:
2 cups 1% fat cottage cheese
1 egg beater package
1/2 cup grated romano cheese
1 tbsp parsley flakes
1. Mix all ingredients together thoroughly.
Cook 9 flat lasagna noodles in boiling water for 8-9 minutes -- al dente.
Assemble as follows:
Layer of lasagna noodles
Layer of sauce
1 Layer of fat free mozarella cheese slices – sandwich size 8 of them
Layer of lasagna noodles
Layer of cottage cheese mix
Layer of lasagna noodles
Layer of sauce
Layer of mozarella cheese @ 2% shredded
Bake at 375 for 30-35 minutes. Let set for 10 minutes before slicing. 9 servings 4 grams Fiber, 20- calories, 10 grams fat . 7 Points
Chicken Enchiladas
Tyler Florence has this recipe on Foodnetwork.com, http://www.foodnetwork.com/recipes/tyler-florence/chicken-enchiladas-recipe/index.html, AND it is outstanding.
If you like corn tortillas and a corn/tomato type base for chicken enchiladas, you'll love this.
I'm planning to substitute the following to take the sugar count/calorie count down a bit.
1 Can Stewed tomatoes - use instead 2-3 tomatoes fresh
Chipotle Chiles canned - 1-2 jalapenos fresh
whole green chiles - use 2-3 whole green chiles fresh
all purpose flour - whole wheat flour
Stick to low fat shredded cheese - cheddar, colby, jack, or mexican
Mexican spice blend - skip it and just put garlic powder, cumin, salt and pepper on your chicken
Instead of canned enchilada sauce, quickly mix up your own:
Good Luck!!
If you like corn tortillas and a corn/tomato type base for chicken enchiladas, you'll love this.
I'm planning to substitute the following to take the sugar count/calorie count down a bit.
1 Can Stewed tomatoes - use instead 2-3 tomatoes fresh
Chipotle Chiles canned - 1-2 jalapenos fresh
whole green chiles - use 2-3 whole green chiles fresh
all purpose flour - whole wheat flour
Stick to low fat shredded cheese - cheddar, colby, jack, or mexican
Mexican spice blend - skip it and just put garlic powder, cumin, salt and pepper on your chicken
Instead of canned enchilada sauce, quickly mix up your own:
- 2-3 chopped tomatoes
- 1 jalapeno
- 2-3 whole green chiles
- 1 T lime juice
- 1 T of cilantro leaves
- 1/2 roasted red bell pepper
- 1 T Splenda
- 1 T chili powder
- 1/2 t cumin
- 1/4 t salt
Good Luck!!
Peanut Butter Oat Bars - Healthy, Healthy, Healthy
All the 'Blast Belly Fat' articles state basically the following: Eat one of these foods in every meal and you will burn belly fat - olive oil, sunflower seeds, nuts, avocados, whole grains. In addition, have fish (specific salmon or mackerel) at least twice a week and drink 3 cups of green tea (there is decaffeinated).
This recipe covers so much of the above - the bars include whole grains, nuts, olive oil and you can add sunflower seeds over time. I also add flax seed oil and flax seeds to add another healthy food containing both fiber and omega-3. And I add Apricots to get a fruit into the bar and add a little more stickiness to hold these bars together.
Plus making these will take you all of ten minutes, five minutes when you get the hang of it. It's a lot like making rice crispie bars.
I've made this four times and it's usually gone in 2-4 days. You won't regret making this snack/breakfast bar.
http://www.foodnetwork.com/recipes/oatmeal-peanut-butter-energy-bars-recipe2/index.html
This recipe covers so much of the above - the bars include whole grains, nuts, olive oil and you can add sunflower seeds over time. I also add flax seed oil and flax seeds to add another healthy food containing both fiber and omega-3. And I add Apricots to get a fruit into the bar and add a little more stickiness to hold these bars together.
Plus making these will take you all of ten minutes, five minutes when you get the hang of it. It's a lot like making rice crispie bars.
I've made this four times and it's usually gone in 2-4 days. You won't regret making this snack/breakfast bar.
http://www.foodnetwork.com/recipes/oatmeal-peanut-butter-energy-bars-recipe2/index.html
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