Monday, May 4, 2009

May week 1 - Mexican Food for the Health-Conscious

You might be surprised to learn that Mexican food can be quick and healthy. Here are two recipes to create one delicious meal: Baked Chimichangas with Spanish Yogurt Sauce. Round it out with a salad or fresh fruit for a dinner that is easy to prepare and will be enjoyed by all ages. You don't even have to tell the family how healthy it is!In fact, we believe that you will enjoy this meal so much that you should consider doubling the recipe and freezing leftovers for lunch or another dinner.

Chicken Chimichangas
4 (8-inch) or 8 (6-inch) whole-wheat tortillas
1 1/2 cups cooked and cubed chicken
3/4 cup salsa, thick and chunky, plus more for garnish
1/2 cup (2 ounces) grated, reduced-fat cheddar or Mexican blend cheese
Spanish Yogurt Sauce (optional, recipe follows)

Preheat oven to 400 degrees. Spray baking dish with nonstick cooking spray. Mix chicken, 3/4 cup salsa and cheese in a medium bowl. Set aside. Warm tortillas until pliable, about 5 seconds each in the microwave or in a nonstick skillet on medium heat. Wet one side of tortilla with a small amount of water and place wet side down. Spoon filling ingredients onto dry side of tortilla. Fold tortilla around filling and lay chimichanga, seam side down, on baking dish. Repeat for each tortilla. Bake for 15 minutes. Garnish with Spanish Yogurt Sauce if desired.

Serves: 4.VARIATIONS: To make beef, pork, or turkey chimichangas, substitute ground or diced beef, pork, or turkey for chicken.

NUTRITIONAL INFORMATION: Carb Servings: 2Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat Nutrient Analysis: calories 260, total fat 5g, saturated fat 2g, cholesterol 50mg, sodium 544mg, total carbohydrate 27g, dietary fiber 2g, sugars 5g, protein 24g

Spanish Yogurt Sauce
This goes well with Mexican food, over baked fish or over sliced tomatoes and cucumbers.

1 cup fat-free plain yogurt
1/2 cup salsa, thick and chunky
1 teaspoon dried parsley
1/2 teaspoon dried cilantro or 2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin

Mix yogurt, salsa, parsley, cilantro and cumin together in a bowl. Refrigerate until serving.

Makes 1 1/2 cups. Serves: 6.

NUTRITIONAL INFORMATION: One serving equals 1/4 cup
Carb Servings: 0Exchanges: 1 vegetable Nutrient Analysis: calories 27, total fat 0g, saturated fat 0g, cholesterol 1mg, sodium 129mg, total carbohydrate 4g, dietary fiber 0g, sugars 4g, protein 2g

*Recipe found on Everyday Cheapskate newsletter. Source for both recipes: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D.

No comments:

Post a Comment