Ingredients
1 cup frozen whole-kernel corn, thawed
1/2 cup chopped fresh cilantro
2 tablespoons minced red onion
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained
2 1/4 cups chopped Basic Grilled Flank Steak (about 9 ounces)
6 (8-inch) fat-free flour tortillas
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
Preparation
Combine first 9 ingredients, stirring well to coat.
Arrange about 1/3 cup Basic Grilled Flank Steak down center of each tortilla. Top each tortilla with about 1/3 cup corn mixture and 2 tablespoons cheese; roll up. Wrap sandwiches in aluminum foil or wax paper, and chill.
Yield
6 servings (serving size: 1 wrap)
Nutritional Information
CALORIES 327(29% from fat); FAT 10.4g (sat 4.7g,mono 4.3g,poly 0.7g); PROTEIN 21g; CHOLESTEROL 37mg; CALCIUM 131mg; SODIUM 796mg; FIBER 4.6g; IRON 3mg; CARBOHYDRATE 39.8g
Barbara Seelig Brown , Cooking Light, JULY 2005
Notes: This was really tasty! Though we didn't chill them and we heated up the corn & bean mixture and let it get a bit room temp. while the steak grilled. If you've ever tried the corn salsa from Chipotle it tastes a bit like that. We also used a fajita marinade for the steak.
Monday, April 21, 2008
Sunday, April 20, 2008
Creamy Pesto Pasta
1 box/bag dried tri-color rotini or spiral shaped pasta
1 bag of frozen broccoli, cauliflower and carrot medley
12 oz. can of Evaporated Milk
2 C shredded Monterey Jack Cheese
3 Tbsp jarred or refrigerated pesto with basil
1/4 tsp ground black pepper
OPTIONAL - 2 C cooked ham cut into 1/2 in. pieces
Cook pasta according to package adding frozen veggies last two minutes of boiling time. Drain
While the pasta is cooking, combine evaporated milk, cheese, pepper and pesto to a sauce pan and cook over medium low heat until cheese is melted.
Pour cheese sauce over pasta and veggies. (This is when you will add the ham if wanted).
1 bag of frozen broccoli, cauliflower and carrot medley
12 oz. can of Evaporated Milk
2 C shredded Monterey Jack Cheese
3 Tbsp jarred or refrigerated pesto with basil
1/4 tsp ground black pepper
OPTIONAL - 2 C cooked ham cut into 1/2 in. pieces
Cook pasta according to package adding frozen veggies last two minutes of boiling time. Drain
While the pasta is cooking, combine evaporated milk, cheese, pepper and pesto to a sauce pan and cook over medium low heat until cheese is melted.
Pour cheese sauce over pasta and veggies. (This is when you will add the ham if wanted).
Gingered Beef & Veggies
1.5 lb. Boneless Beef Round Steak, cut into 1" pieces
1 to 1.5 C of baby carrots, sliced in half lengthwise
1/2 C cut green onions
2 cloves garlic, minced
1.5 C water
2 Tbsp Soy Sauce
2 tsp grated fresh ginger
1.5 tsp instant beef bouillon granules
1/4 tsp crushed red pepper
3 Tbsp Cornstarch
3 Tbsp cold water
1/2 C chopped sweet red pepper
2 C Sugar Snap Peas
Hot Cooked Rice
Combine Beef, Carrots, Green Onions, and Garlic in a slow cooker/crockpot.
In a medium bowl, combine 1.5 C water, soy sauce, bouillon, ginger and crushed red pepper. Pour over mixture in crockpot.
Cover and cook on high heat for 6 hours.
In a small bowl, stir together corn starch and cold water. Stir into meat mix along with sweet peppers.
Cover and cook for 20 to 30 more minutes until thickened, stirring once.
Stir in Sugar Snap Peas and let cook for about 5 minutes and then serve with rice.
1 to 1.5 C of baby carrots, sliced in half lengthwise
1/2 C cut green onions
2 cloves garlic, minced
1.5 C water
2 Tbsp Soy Sauce
2 tsp grated fresh ginger
1.5 tsp instant beef bouillon granules
1/4 tsp crushed red pepper
3 Tbsp Cornstarch
3 Tbsp cold water
1/2 C chopped sweet red pepper
2 C Sugar Snap Peas
Hot Cooked Rice
Combine Beef, Carrots, Green Onions, and Garlic in a slow cooker/crockpot.
In a medium bowl, combine 1.5 C water, soy sauce, bouillon, ginger and crushed red pepper. Pour over mixture in crockpot.
Cover and cook on high heat for 6 hours.
In a small bowl, stir together corn starch and cold water. Stir into meat mix along with sweet peppers.
Cover and cook for 20 to 30 more minutes until thickened, stirring once.
Stir in Sugar Snap Peas and let cook for about 5 minutes and then serve with rice.
Chicken Enchliada Casserole
Chicken Enchilada Casserole
2 packages pre-cooked chicken
2 cans green enchilada sauce
2 cans black beans drained and rinsed
1 can corn
1/2 onion
1 clove garlic
1 tablespoon olive oil
1 c. sour cream
2-3 cups Mexican shredded cheese
corn tortillas
In blender or food processor combine 1/2 an onion and 1 clove garlic, 1/2 c sour cream and 1 can enchilada sauce. Blend until onions are invisible. Pour into a large bowl.
*This is up to your preference, but I then add the chicken to the processor and blend it up so it is chopped/shredded instead of chunks.
Pour beans, corn, 1/2 cheese, chicken and olive oil into the large bowl with the sauce and mix.
Layer pan with tortillas then mixture. Keep alternating until you are out of mixture. Top with tortillas.
Mix remainder of sour cream with 1 can enchilada sauce. Pour over tortillas and top with cheese.
Bake covered at 350 for 20-30 min.(until cheese melts)
2 packages pre-cooked chicken
2 cans green enchilada sauce
2 cans black beans drained and rinsed
1 can corn
1/2 onion
1 clove garlic
1 tablespoon olive oil
1 c. sour cream
2-3 cups Mexican shredded cheese
corn tortillas
In blender or food processor combine 1/2 an onion and 1 clove garlic, 1/2 c sour cream and 1 can enchilada sauce. Blend until onions are invisible. Pour into a large bowl.
*This is up to your preference, but I then add the chicken to the processor and blend it up so it is chopped/shredded instead of chunks.
Pour beans, corn, 1/2 cheese, chicken and olive oil into the large bowl with the sauce and mix.
Layer pan with tortillas then mixture. Keep alternating until you are out of mixture. Top with tortillas.
Mix remainder of sour cream with 1 can enchilada sauce. Pour over tortillas and top with cheese.
Bake covered at 350 for 20-30 min.(until cheese melts)
Wednesday, December 5, 2007
Crockpot Tamale Pie
Serves - 8
Points - 4
3/4 cup cornmeal
1 1/2 cups skim milk
1 large egg, beaten
1 pound extra lean ground beef, browned and drained
1 1/4 ounces chili seasoning mix
16 ounces canned diced tomatoes
16 ounces canned corn, drained
1 cup fat-free shredded cheddar cheese
In a large mixing bowl, combine cornmeal, milk and egg. Stir in meat,
chili seasoning mix, tomatoes, and corn until well blended. Pour into slow
cooker. Cover and cook on HIGH for 1 hour, then on LOW for 3 hours.
Sprinkle with cheese. Cook another 5 minutes until cheese is melted.
*NOTE: If you would like a spicier flavor, you can add 1 small can chopped green chilies or substitute Rotel tomatoes for the diced tomatoes.
Nutrition Information:
211 cal., 2.7 g. fat, 2.8 g. fiber
Enchilada Lovers Casserole
recipe from halfmysize.comIngredients
Serves - 8
Points - 5
1 cup salsa
10 oz. bag Light Tostitos tortilla chips
5 oz. can evaporated milk
4 oz. can chopped green chilies
10 1/2 oz. can reduced fat cream of chicken soup
10 oz. pkg. Lite Velveeta cheese
12 1/2 oz. can cooked chicken breast
Combine salsa, milk, chilies, soup, cheese and chicken in saucepan. Heat until cheese is melted. Fill a 9x13 casserole with tortilla chips. Pour sauce over chips and bake in 350 degree oven until bubbly, about 20 minutes.
Nutrition Information:
255 cal., 5.4 g. fat, 1.5 g. fiber
King Ranch Chicken Casserole
taken from: halfmysize.comIngredients
Serves - 6
Points - 4
1 10 oz. can chicken breast, drained
1 can 98% fat free cream of mushroom soup
1 can 98% fat free cream of chicken soup
1 can Rotel tomatoes
8 corn tortillas, cut into fourths
1 cup fat free shredded cheddar
1 small onion, chopped
4 cloves garlic, minced
1/2 cup celery, chopped
salt and pepper to taste
Saute onion, garlic and celery in a nonstick skillet coated with cooking spray until tender. Add soups, Rotel tomatoes and chicken; heat and mix thoroughly. Add salt and pepper to taste.
Spray 9x13 baking dish with cooking spray. Layer 1/2 of tortillas in bottom of dish. Pour 1/2 of soup mixture over tortillas. Sprinkle 1/2 of shredded cheese over soup mixture. Repeat layers ending with cheese. Cover with foil.
Bake at 350 degrees for 40 minutes. Uncover and cook additional 10 minutes. Let stand for 5 minutes before serving.
Nutrition Information:
205 cal., 2.4 g. fat, 2.5 g. fiber
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