Chicago Sun-Times - - TASTE -

Serv­ings: Makes 8 en­chi­ladas Prepa­ra­tion time: about 15 min­utes Cook­ing time: 40 to 45 min­utes


2 cups chopped cooked chicken (about 12 ounces)

6 ounces shred­ded Mon­terey Jack cheese (about 1 1/2 cups)

1/2 cup sliced roasted red pep­pers or diced pi­men­tos, drained

1 (4-ounce) can chopped green chilies, drained

1 cup re­duced-fat sour cream

1 (10-ounce) can en­chi­lada sauce 8 whole-grain tor­tillas (7- to 8-inch di­am­e­ter)

4 ounces shred­ded 50% light ched­dar cheese (about 1 cup)

Chopped let­tuce, toma­toes, av­o­ca­dos and ad­di­tional sour cream, if de­sired

Heat oven to 350 de­grees. Coat a 13-by9-inch bak­ing dish with cook­ing spray. In a medium bowl, com­bine chicken, cheese, roasted pep­pers, chilies and sour cream; mix well. Spread about 2 tea­spoons en­chi­lada sauce on each tor­tilla. Top each with about 1/3 cup chicken mix­ture. Roll; ar­range, seam side down, in bak­ing dish. Top with re­main­ing en­chi­lada sauce. Sprin­kle with ched­dar cheese. Cover with non­stick foil. Bake 40 to 45 min­utes or un­til thor­oughly heated. Re­move foil for last 5 min­utes of bak­ing time. Serve with let­tuce, toma­toes, av­o­ca­dos and ad­di­tional sour cream, if de­sired.

Per en­chi­lada: 364 calo­ries, 25 grams pro­tein, 16 grams fat (39% calo­ries from fat), 8.1 grams sat­u­rated fat, 32 grams car­bo­hy­drate, 72 mil­ligrams choles­terol, 832 mil­ligrams sodium, 4 grams fiber.

Carb choices: 2.


From left­over beef: Heat 1 ta­ble­spoon canola oil in a large non­stick skil­let on medium-high. Add a 1-pound pack­age of any frozen stir-fry veg­eta­bles and cook ac­cord­ing to di­rec­tions. Cut the left­over beef into 1/4inch strips and add to veg­eta­bles, along with 1/2 cup stir-fry sauce. Heat through. Serve over brown rice. Add a spinach salad and sesame bread sticks.


Cook 1 (9-ounce) pack­age re­frig­er­ated an­gel hair pasta ac­cord­ing to di­rec­tions; drain and trans­fer to a serv­ing bowl. Add 1 (8- to 10-ounce) pack­age cooked chopped chicken breast, 2 ta­ble­spoons olive oil, 2 ta­ble­spoons fresh le­mon juice, 2 ta­ble­spoons chopped flat-leaf pars­ley, 1/4 tea­spoon dried mar­jo­ram and 1/2 tea­spoon gar­lic salt; toss to mix. Serve with pack­aged salad greens and gar­lic bread.


Pre­pare any curry sauce mix with 1% milk ac­cord­ing to di­rec­tions. Stir in frozen tiny green peas (thawed) and quar­tered hard­cooked eggs; heat through. Serve over whole­grain toast tri­an­gles.

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