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Enchiladas made using recipe from
It's Just Personal
By Ellen Postolowski,
featured in the May issue of (201) Magazine.
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| Click here to download recipe |
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Celebrate Cinco de Mayo (or any day) with this healthy recipe
Chicken Enchiladas
These enchiladas are simply delicious and healthy. They can be prepared in no time. I make it a point to always prepare more and freeze them for later. If hot and spicy is your cup of tea, add some chopped jalapeños to the mixture. If time is not on your side, most supermarkets sell grated carrots and zucchini so you can zip through the prep work. If you do not see prepared veggies, ask nicely and smile. You will be surprised what produce personnel will do to save you time. If there is a fee, it probably will not be much.
2 cloves of garlic, chopped
2 tbsp olive oil
1 cup grated carrot
1 cup grated zucchini
1/2 cup chopped onions
2 cups shredded cooked chicken or turkey breast meat
1 package taco seasoning mix (mild)
1 tsp cumin
1 8 oz can diced tomatoes
1 3–4 oz can chopped green chilies (look in the Mexican food section of your supermarket)
8 large or 16 small whole wheat tortillas
1/2 cup shredded low-fat/reduced-fat Monterey cheese
1/2 cup shredded low fat/reduced-fat Cheddar cheese
1 15 oz can prepared enchilada sauce
Salt and pepper to taste
Preheat the oven to 350 degrees.
Spray the bottom of a heatproof dish with cooking spray. Pour just enough enchilada sauce in the dish to lightly coat the bottom (about 1/4 cup).
In a large pan or wok, sauté the garlic and onion in olive oil. Add the carrots and zucchini and cook on medium heat for ten minutes, stirring frequently.
To complete the enchilada filling, add the chicken, taco seasoning mix, cumin, green chilies and diced tomatoes. Stir it all together.
Now fill the tortillas. If you are making eight large, use 3 tablespoons of filling per tortilla. If you are making 16 smaller enchiladas, use 1 1/2 tablespoons per tortilla. Top the filling mixture with some shredded cheese and roll up the tortilla. Place the enchilada fold side down in the prepared dish. Pour a couple tablespoons of enchilada sauce (there may be extra sauce leftover) over the top of the enchiladas and top with a light amount of shredded cheese.
Bake in the oven for 15 minutes and serve immediately.
* Makes eight large or 16 small enchiladas.
Note: If you prefer to make smaller enchiladas and have more than you need for one meal, tightly wrap the extra dish (do not cook) and freeze for future use. Take the dish straight from the freezer, replace the freezer wrap with foil, bake it in a 350 degree oven for 10 minutes covered and an additional 10 minutes uncovered.
Per serving: 1 large tortilla or 2 small -- calories: 266; fat: 12.1g (saturated 3g, polyunsaturated 3g, monounsaturated 5.6g); carbohydrates: 38g; fiber: 21.6g; protein 22g
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Another sensational and healthy recipe from Chef Ellen!
Soba Noodles with Teriyaki Meatballs
Soba noodles contain up to 80 percent buckwheat, a wonderful alternative to white pasta. If you are bored with the typical pasta dish, spice up your life, rejuvenate and nourish your inner body with this tasty dish. Buckwheat is a good source of dietary fiber and excellent source of manganese and magnesium making it a complete protein. The noodles paired with the teriyaki meatballs is a meal that will soon be making a regular appearance on your menu. When not pairing it with soba noodles, use the meatballs as an appetizer that will have your guests praising your creativity. Knowing that you are consuming something healthier than typical appetizer foods are the small changes that will have fit, nourished and on the road to a bright healthful future.
Glaze
- 2/3 cup low-sodium soy sauce
- 1/2 cup dry sherry
- 2 Tbsp. fresh grated ginger
- 1/4 cup sugar
- 1/4 cup chicken broth
Meatballs: makes about 25 meatballs
- 1-1/2 lbs. ground chicken or turkey breast
- 4 oz. firm tofu crumbled
- 1 shallot finely chopped
- 2 tsp. fresh grated ginger
- 1 tsp. sesame oil
- 1 egg white
- ½ cup panko bread crumbs
- Salt & pepper to taste
- Non-stick pan spray
- 2 Tbsp. olive oil
Noodles
- 1-12 oz. package buckwheat soba noodles
- 3 Tbsp. red miso paste
- 1 cup chicken or vegetable broth
- 3 cup water
- 1 cup sautéed mushrooms (shitake, regular white or both)
- 3 scallions chopped (white parts)
- Garnish (optional) with sesame seeds, chopped parsley or cilantro
1. In a small saucepan, bring to a boil all ingredients for the meatball glaze. Turn down the heat and reduce the sauce while slowly simmering for about 15 minutes. The sauce will reduce in size and appear thicker. Set sauce aside. 2. In a bowl, combine meatball ingredients. Season with salt and pepper. Spray large pan with non-stick cooking spray and coat additionally with 1 tablespoon of olive oil. Shape mixture into 1 ½" balls and place into prepared pan. On medium heat lightly brown meatballs about 3 minutes on each side. Take ¼ c. of glaze and pour over the meatballs in frying pan. Cover and reduce heat to low while cooking an additional 5 minutes. They will appear to be glazed over. The sauce will very thick and coating the meatballs. Continue with additional meatballs and glaze till all are cooked. Keep meatballs warm. 3. In saucepan, add miso paste, broth and water. Simmer till well-combined. Add mushrooms and scallions. 4. Bring 2 ½ quarts of water to a boil. Salt the water and add soba noodles. Simmer for about 6-7 minutes and drain. Do not rinse. Return to pot and add miso mixture. 5. In a large soup bowl plate portions accordingly. Add two meatballs per serving, garnish with scallions and optional (but recommended!) herbs and serve immediately Soba noodles and meatballs - 4 servings
1 serving Calories 495, Fat 10g, (saturated 1.5g, polyunsaturated 2.5g, monounsaturated 6g) Carbohydrates 78g, Fiber 2g, Protein 28g
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Rice and Vegetable Frittata
Half the ingredients in this frittata are most likely leftovers in your refrigerator at the moment. Frittatas are a great way to utilize eggs, vegetables and some rice for a meal you can put together in little time. This meal contains a nice dose of protein and fiber and is low in carbohydrates. Use your imagination and create an interesting frittata of your own with what you have on hand. The following recipe is a guide to creating the most delicious frittata you and your whole family will love. Combine a serving with a small salad or soup and you have a well balanced, nutritious and simple meal.
- 2 cloves of garlic crushed
- 1/2 cup chopped onions & 2 Tbsp. olive oil
- 2 cup washed and rinsed spinach leaves
- 1 cup cooked brown rice
- 4 strips of turkey bacon (no nitrates) cooked and broken into bite size pieces
- 1 chopped tomato & 4 kalamata olives chopped
- 3 large egg whites
- 3 large eggs
- 1/4 cup shredded asiago cheese
- 1 tsp. dried oregano & salt/pepper to taste
Preheat oven to 350 degrees.
- In 9 or 10" oven-proof skillet, sauté crushed garlic and onions in olive oil on medium heat stirring frequently for several minutes. Add spinach leaves and continue stirring till leaves wilt and are soft. Remove ingredients from skillet and put in bowl to the side
- In the same skillet pan spray with non-stick cooking spray. Evenly distribute the cooked brown rice and press down on the bottom of the pan. Even distribute the turkey bacon, chopped tomatoes and olives.
- In separate bowl mix together egg whites and eggs with fork or whisk. Pour over your ingredients in skillet. Bring skillet back to medium heat. Add asiago cheese and your seasonings while frittata starts to cook on the stove. Keep in low to medium heat until frittata appears to be half-cooked. About 8-10 minutes. Wrap foil around the handle of your skillet and transfer to oven for another 10-15 minutes or until middle is set and firm.
- Remove from oven and serve warm.
Serves 6
1 serving: Calories 149, Fat 6.5g (saturated 2.3g, polyunsaturated 1g, monounsaturated 2.5g), Carbohydrates 11.5g, Fiber 1.5g, Protein 11.1g
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Yogurt parfaits are a fun, delicious way to get calcium, protein and fruit into a meal or snack. Buy natural, organic yogurt and steer clear of too much added sugar. Yogurt is said to be easier on the stomach to digest than most dairy products and it offers the intestinal friendly bacteria most of our bodies are lacking. This "good" bacteria helps break down toxins and increase the absorption of liver-nourishing proteins, vitamin, minerals and phytonutrients. Parfaits made in a clear glass are always appealing to the eye. They also can be made in a small sealed container and taken on the go.
Start your parfait with a sprinkle of granola on the bottom of your glass. Layer yogurt and follow with layers of banana, strawberries. Finish with yogurt and sprinkle with granola.
1 serving: Calories 249, Fat 4g (saturated fat 1g, polyunsaturated fat 2g, monounsaturated fat 1g) Carbohydrates 46g, Fiber 4g, Protein 9g
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YOGURT PARFAIT
1 cup vanilla yogurt
1/2 banana sliced
3 strawberries sliced
1/4 cup low-fat granola
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