Latin – Page 12 – Kristen's Recipes

Southwest Tamale Tart

March 18, 2004 Kristen

1 cup reduced fat Bisquick
1/2 cup cornmeal
1 1/2 cups reduced fat cheddar cheese, shredded
4 ounces chopped green chiles,drained
1/3 cup beef (or vegetable) broth, condensed
15 ounces black beans, canned, rinsed and drained
1/2 cup fresh cilantro, chopped
2 small tomatoes, seeded and chopped
salsa, optional
fat-free sour cream, optional

Heat oven to 350º. Grease spring form pan, 9×3 inches. 2. Mix baking mix, cornmeal, 1 cup of the cheese and the chilies thoroughly. Stir in beef broth. Pat mixture evenly in bottom of pan. Mix beans and cilantro; spoon over cornmeal mixture to within 1/2 inch of edge. Sprinkle with remaining cheese. Bake 35 minutes. Loosen side of tart from pan; remove side. Arrange tomatoes around edge of tart. Cut into wedges; serve with Toppings (not included in calorie count).

Yield: 6 servings
Calories: 255
Fat: 4g
Fiber: 6g

Scallops with Chipotle-Orange Sauce

February 27, 2004 Kristen

2 T. butter, divided
Cooking spray
1 1/2 lb. large sea scallops
1/2 tsp. paprika
1/4 tsp. salt, divided
1/2 C. fresh orange juice
1 T. finely chopped canned chipotle chile in adobo sauce
1/4 C. chopped green onions

Melt 1 T. butter in a large skillet coated with cooking spray over medium-high heat, until pan is hot. Sprinkle scallops with paprika and 1/8 tsp. salt. Add scallops to pan; cook 3 minutes on each side or until browned. Remove from pan, and keep warm. Add orange juice and chile to the pan, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to 1/4 C. (about 1 minute). Add 1 T. butter and 1/8 tsp. salt, stirring with a whisk until smooth. Serve the sauce with scallops, and garnish with the onions.

Yield: 4 servings
Serving size: about 4 1/2 oz. scallops, about 1 T. sauce, and 1 T. onions

Calories: 218
Fat: 7.1g
Fiber: .4g

Chimichurri Steak with Jicama Salsa

February 20, 2004 Kristen

1/2 C. chopped Cilantro
1/2 C. chopped Parsley
2 T. Red Wine Vinegar
2 T. Lime Juice
1 T. Olive Oil
2 cloves Garlic, minced
1/2 tsp. Salt
1/4 tsp. crushed Red Pepper
1 small Jicama, peeled and cut into 1/2″ cubes
4 medium Tomatillos, chopped
1/2 Avocado, peeled and cut into 1/2″ chunks
1/2 Red onion, finely chopped
1 1lb. boneless Sirloin Steak, trimmed

To make chimichurri, puree cilantro, parsley, vinegar, lime, oil, garlic, salt and crushed red pepper in food processor or blender. Transfer to a bowl. To make salsa, combine jicama, tomatillo, and onion in a bowl. Add half the chimichurri and toss to coat. Set aside. Spray nonstick ridged grill pan with nonstick spray and heat over medium-high heat. Season steak with salt and pepper and sear steak until browned, 3-5 minutes. Turn over and cook until done to taste, about 5-8 minutes for medium. Transfer to cutting board and allow to sit 5 minutes. Slice steak across the grain; arrange on a platter. Drizzle with remaining chimichurri sauce and serve with the salsa.

Yield: 4 servings
Serving Size: 1/4 steak, 2 T. Chimichurri Sauce, 1/2 C. Salsa

Calories: 294
Fat: 14g
Fiber: 7g

Tex-Mex Salad

February 10, 2004 Kristen

1 (15- to 16-oz.) can each rinsed and drained black and garbanzo beans (chickpeas)
1 peeled orange with white pith removed, quartered lengthwise and sliced
1 small diced yellow bell pepper
1/3 C. finely chopped fresh cilantro
1/2 C. bottled orange vinaigrette
3/4 tsp. chili powder
6 red radishes
1 avocado
2 hard-cooked sliced eggs for garnish

In a large bowl, combine both beans, orange, bell pepper, cilantro, vinaigrette and chili powder; toss to mix and coat. Before serving, thinly slice radishes and peel and dice avocado. Add both to bean mixture; toss to mix and coat. Garnish with sliced eggs. Serve immediately.

Yield: 4 servings
Calories: 374
Fat: 16g
Fiber: 15g

Tangy Chicken with Tomato and Olive Salsa

January 20, 2004 Kristen

1 1/4 lb. boneless, skinless chicken cutlets
3 T. lite teriyaki sauce
1 tsp. olive oil
1/2 yellow onion- chopped
4 garlic cloves- minced
2 small tomatoes- C. into small pieces
1/2 C. canned chick peas- sliced in half
20 stuffed green olives- sliced in half

Wash and pat dry chicken cutlets. Place in shallow bowl. Pour teriyaki sauce over chicken, turning to coat. Let chicken marinate for one (or more) hours in refrigerator. Meanwhile, place oil in a skillet. Heat slightly and add garlic and onion. Cook for a few minutes over a low heat. Add tomatoes, chickpeas and olives. Continue to cook on a low heat for 10-15 minutes (stirring frequently). Set aside when done. Take cutlets and cook on outdoor grill, indoor grill or broil in oven. Cook about 10-12 minutes. Cook until done and white throughout the chicken cutlet. Place 1/4 of the salsa on each cutlet. Serve warm.

Yield: 4 servings
Calories: 257
Fat: 6.3g
Fiber: 2.8g

Lazy Chile Rellenos

January 13, 2004 Kristen

Lazy Chile Rellenos

6 fresh Poblanos, Roasted, Peeled, and Seeded

1 1/2 c. Monterey Jack Cheese, Grated

5 whole Large Eggs

2 c. Whole Milk

Salt And Black Pepper to Taste

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

Preheat oven to 325 degrees. Mix together eggs, milk, salt, pepper, paprika and cayenne. Cut chilies in half and add a single layer of chilies on the bottom of a 9 x 13-inch baking dish. Top chilies with half the grated cheese. Repeat with another layer of chilies and another layer of cheese. Pour egg mixture all over the top. Place into a larger baking dish or rimmed baking sheet. Pour hot water in the large pan so it comes up to the level of the eggs and bake for 35 to 40 minutes, or until no longer jiggly. Cut into squares and serve with warm corn tortillas!

Spinach & Mushroom Enchiladas

October 23, 2003 Kristen

for the sauce:
2 (10-ounce) cans tomatoes with chiles
1 small onion, chopped
1 garlic clove, minced
2 tsp. ground cumin
2 T. chopped cilantro leaves
1 T. chopped oregano leaves
Kosher salt
Freshly ground black pepper

For the enchiladas:
1 large red onion, diced
1 garlic clove, minced
1/2 lb. portobello mushrooms, cleaned and cut into 1/2-inch pieces
1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess water
1/2 C. skim milk
1 T. cornstarch
1 1/2 tsp. ground cumin
1 T. minced chipotle in adobo (optional)
1 lime, juiced
4 (6-inch) low-fat corn tortillas
1/4 C. queso blanco (crumbly white mexican cheese)

For the sauce: Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender, about 15 minutes. If desired, you can puree with an immersion blender or an immersion blender for a smooth consistency. Season to taste with salt and pepper. Thin with water, if necessary. While the sauce is simmering, make the filling. For the filling: Heat a 12-inch nonstick sauté pan over medium heat. Add the onions and garlic and cook until the onions are translucent, about 4 minutes. Add the mushrooms and cook until they have released most of their liquid, about 6 minutes. Add a few T. of water if the mushrooms get too dry. Add the spinach and cook until it is heated through. Combine the milk and the cornstarch to make a slurry. Add the milk mixture and bring to a simmer. Once the mixture comes to a simmer, the cornstarch will thicken the liquid. Cook for 1 minute. Add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper. Cool slightly. Preheat the oven to 375 degrees F. Wrap the tortillas in a wet paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few T. of the filling on each tortilla and roll into a cylinder. Place, seam side down in the dish. Repeat with the remaining tortillas and filling. Top with the remaining sauce and the cheese. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes.

Yield: 4 servings
Serving Size: 1 Enchilada with sauce

Calories 203
Fat: 3.4g
Fiber: 6.7g

Chile Relleno Puff

October 21, 2003 Kristen

5 eggs
1/4 C. flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) mild green chiles, chopped
1/2 C. reduced fat mozzarella, shredded
1/4 C. reduced fat cheddar, shredded, for top

Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.

Yield: 4 servings
Calories: 232
Fat: 3g
FIber: 1g

Chipotle Lime Marinated Steak with Chipolte-Tomatillo Salsa

September 24, 2003 Kristen

1 (1 1/2 to 2 lb) beef flank steak
2/3 cup dry red wine
3 T. lime juice
2 T. reduced sodium soy sauce
2 canned chipotle peppers in adobo sauce, seeded and finely chopped
2 T. snipped fresh cilantro
1 T. cooking oil
4 cloves garlic, minced

Chipotle Tomatillo Salsa:
6 husked and finely chopped tomatillos
2 to 3 rinsed, drained, seeded and finely chopped canned chipotle peppers in adobo sauce
1/4 cup finely chopped red onion
1/4 tsp. finely shredded lime peel
1 T. lime juice
1 T. snipped fresh cilantro
2 cloves garlic, minced
1 T. honey
1/4 tsp. salt
To make salsa:

Combine all salsa ingredients; cover and let stand at room temperature for 30 minutes for flavors to blend. Refrigerate any leftover salsa for up to 3 days. Score steak by making shallow cuts at 1 inch intervals, diagonally across steak in a diamond pattern. Repeat scoring on other side. Place meat in a plastic bag set in a shallow dish. Stir together red wine, lime juice, soy sauce, chipotle peppers, cilantro, cooking oil, and garlic. Pour over steak in bag; marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain steak, reserving marinade. Grill steak on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes or to desired doneness, turning once and brushing with reserved marinade halfway through grilling. Discard any reserved marinade. Cut the steak in half diagonally across the grain. Serve with Chipotle Tomatillo Salsa

Yield: 4 servings
Calories: 357
Fat: 16g
Fiber: 0

Chipotle Glazed Pork Tenderloin

August 23, 2003 Kristen

2 (about 1-1/2 to 2 pounds) pork tenderloins
2 canned chipotle chilies in adobo sauce
2 cloves garlic
2 T. hoisin sauce
3 T. honey
1/3 C. chopped fresh cilantro, loosely packed

Preheat oven to 450 degrees. Pat pork dry. Season with salt and pepper. Place on foil-lined baking sheet. Puree chipotles in adobo sauce with garlic, hoisin and honey. Stir in cilantro. Spread chile mixture over top and sides of pork. Roast in middle of oven for 30 minutes or until center registers 155 degrees. Allow to rest 5 to 10 minutes before cutting into thin slices.

Yield: 6 servings
Serving Size: 4 oz.

Calories: 230
Fat: 6g
Fiber: 0g

Mini Turkey Empanadas

August 15, 2003 Kristen

1 Pound Ground Turkey
1 Cup chopped sweet onion
1/2 Cup chopped green bell pepper seeded
1 Clove garlic minced
16 oz. canned crushed tomatoes drained
1 T. dried parsley
1 T. fresh cilantro
1 tsp. cumin
1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1/8 tsp. black pepper
2 15-Ounce Packages refrigerated pie crusts
As needed vegetable cooking spray
As needed fresh cilantro sprigs

In large non-stick skillet over medium-high heat, sauté turkey, onion, green pepper and garlic 5 to 6 minutes or until turkey is no longer pink and vegetables are tender. Stir in tomatoes, parsley, cilantro, cumin, oregano, pepper flakes and black pepper. Reduce heat to medium and cook 10 to 15 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and allow to cool. Using 3-inch round biscuit cutter, cut 12 rounds from each of the four pie crusts, combining remaining crust to yield 48 rounds. Spoon heaping tsp. of filling in center of each round. Fold each pastry in half and pinch edges together to seal. Place empanadas on two cookie sheets (10 x 15-inch) lightly coated with vegetable cooking spray. Bake at 400 degrees F 15 to 20 minutes or until mini empanadas are golden brown. Garnish with additional cilantro sprigs.

Yield: 16 servings
Servings Size: 3 empanadas

Calories: 179
Fat: 12g
Fiber: 1g

Notes: The frozen pie crust that I used to calculate the nutrtional information has a total of 1760 calories and 128g of fat. You could bring down the calories/fat in this recipe by making your own crust, using a whole wheat recipe or maybe one with yogurt cheese, both of which I have around and will post at some point. The recipe without piecrust is 1099 calories and 65g of fat for the 16 servings. Add in the nutrtional values for your crust, then divide by 16.

Cuban-Style Marinated Pork

July 26, 2003 Kristen

3 cloves garlic
1 T. orange zest, grated
1-1/2 tsp. dried oregano
6 whole black peppercorns
1 C. orange juice
2 lbs. boneless center pork loin roast
1/4 C. fresh lemon juice

Combine first 4 ingredients in a food processor or blender and blend until finely chopped. Add half the orange juice and process. Pierce pork all over with a sharp knife or fork. Place pork roast in a large Dutch oven or flameproof casserole dish. Rub garlic mixture over. Cover and marinate in refrigerator 1 hour. Preheat oven to 325°F. Pour remaining orange and lemon juice around pork. Cover Dutch oven, place in oven and roast 20 minutes per pound, basting occasionally. Transfer pork to a large baking pan. Set Dutch oven aside, reserving pan juices. Increase oven temperature to 400°F. Roast pork about 30 minutes, uncovered, until brown and thermometer inserted into center registers 160°F. Remove from oven, tent loosely with foil and let stand 10 minutes. Place Dutch oven with pan juices over medium high heat and bring to a boil. Simmer 5-7 minutes until liquid is reduced by about one half. Slice pork roast across the grain and serve immediately with sauce

Black Bean Soft Taco

July 1, 2003 Kristen

1 T. olive oil
2 C. broccoli, coarsely chopped
1 C. red onion, sliced
1 1/2 C. bell pepper, julienne
1 C. mushroom, sliced
1 C. shiitake mushrooms, sliced
1/3 C. anaheim chilies, minced
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 C. tomato juice
1 T. cilantro, minced
2 T. lime juice
15 oz. canned black beans
6 flour tortillas
1 1/2 C. monterey jack cheese, shredded
3 C. iceberg lettuce, shredded
3/4 C. salsa
6 T. nonfat sour cream

Heat oil in a large nonstick skillet over medium high heat. Add broccoli, onion, and bell peppers; sauté 4 minutes. Add mushrooms, chile, cumin, and chili powder; sauté 2 minutes. Add tomato juice; cook 2 minutes or until slightly thickened. Remove from heat; stir in lime juice and cilantro; set aside. Divide black beans evenly among tortillas; top each with a 1/2 C. broccoli mixture and 1/4 C. cheese. Fold tortillas in half, and place on a baking sheet. Bake at 375 degrees F for 5 minutes or until cheese melts. Serve with lettuce, salsa, and sour cream.

Zesty Cheese Enchiladas

June 27, 2003 Kristen

8 6” fat free corn Tortillas 1 C. Part Skim Ricotta Cheese
2 Green Onions, chopped
1/2 tsp. Ground Coriander
¾ tsp. Ground Cumin
1/2 tsp. Chili Powder
1/2 tsp. Cayenne Pepper
2 tsp. Lemon Juice
1 C. Part Skim Mozzarella, shredded

Preheat oven to 350 degrees. Wrap tortillas in foil and heat in the oven for 10 minutes or until warm, soft, and pliable. Remove from oven and set aside; raise oven temperature to 375. In small bowl mix all remaining ingredients except mozzarella. To assemble the enchiladas, spread 2 T. of the ricotta mixture in the center of a tortilla and fold one side over the filling. Fill remaining tortillas. Gently transfer to a lightly greased 9×9 pan, making two slightly overlapped rows. Cover with aluminum foil and bake 20 minutes. Uncover and sprinkle with the mozzarella, and bake an additional five minutes, or until cheese melts.

Mexican Bean Stew

May 26, 2003 Kristen

1 C. dried pinto beans
1 C. dry black beans
1 C. dry garbanzo beans
1 onion, diced
4 cloves garlic, crushed
1 tsp. ground cumin
1 (14.5 oz.) can crushed tomatoes
2 C. fresh corn kernels
1/2 tsp. ground cinnamon
Pepper & cayenne pepper to taste

Rinse and sort pinto beans, black beans and garbanzo beans. Place in a large bowl and cover with water. Soak overnight. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching. Heat a little stock or water in a small saucepan over medium-high heat. Sauté onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with pepper and cayenne to taste before serving

Grilled Shrimp with Pasta and Pineapple Salsa

May 21, 2003 Kristen

2 15 oz. cans pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeño pepper, minced
1/2 cup orange juice
1/3 cup lime juice
1 1/2 lb. peeled and deveined large shrimp
6 cups cooked rotini pasta

In a large bowl, combine all salsa ingredients except the shrimp and pasta. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the shrimp on each side for 2 minutes. Toss the pasta with the salsa, arrange the shrimp on top, and serve.

Yield: 6 servings
Servign Size: 3 oz. shrimp & 1 cup pasta

Calories: 383
Fat: 3g

Cubano Fish

May 6, 2003 Kristen

From The Skinny Daily Post

Dressing:
Juice 1/2 lime
2 T. olive oil
1/4 T. red pepper flakes
zest of 1/4 orange
salt and black pepper to taste

Whisk dressing ingredients together and toss with:
1 7oz. package tuna
1/2 C. canned black beans
12 halved cherry tomatoes
1 handful roughly chopped cilantro (the important ingredient!)

A cup or so of this stuff is a great lunch and yummy great straight out of a Tupperware bowl, stuffed into a sandwich, or served atop pretty greens for a luncheon. Trade the canned tuna for fresh grilled tuna and you’ve got a dinner for kings.

Red Onion Salsa

April 13, 2003 Kristen

2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)

Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.

Cranberry Habenero Salsa

April 1, 2003 Kristen

1-1/2 C. fresh or frozen cranberries
3 T. thinly sliced green onions
2 T. fresh orange juice
2 T. honey
1 T. water
1 T. finely chopped green bell pepper
1 T. chopped fresh cilantro
1 tsp. sugar
1/8 tsp. salt
1/2 habanero pepper or 1 serrano chile, seeded and minced
Dash of black pepper

To prepare salsa, place cranberries in a food processor; pulse 3 or 4 times until chopped. Combine cranberries, onions, and the remaining ingredients in a small bowl. Cover and refrigerate.

Cherry Tomato Salsa

February 16, 2003 Kristen

1 carton cherry tomatoes, quartered
1 can (4 oz) diced green chilies
4 green onions, chopped
1/4 C. lime juice
2 T. fresh cilantro, chopped

Combine all ingredients and chill well before serving

Spicy Mexican Beans

February 7, 2003 Kristen

15 oz. canned tomatoes with green chilies, drained
14 oz. S&W Chili Beans Zesty Sauce
1/2 C. onion, chopped
1/2 tsp. garlic powder
1/4 tsp. black pepper
4 oz. Kraft 2% Milk Reduced Fat Natural Shredded Cheese Cheddar & Monterey Jack

Chop onion. Drain tomatoes and chili beans. Preheat oven to 400. Spray small casserole dish with pam. In small skillet, sauté onions in olive oil spray. Add tomatoes and chili beans,garlic powder and black pepper, sauting for about 5 minutes to heat. Pour into casserole dish. Sprinkle with cheese. Bake for about 5 minutes or so to melt cheese. **Tip, if using fat-free or 2% cheese, spray top with small amount of pam. It will help the cheese melt and turn golden!

Yield: 4 servings
Calories: 171
Fat: 4.7g
Fiber: 8.4g

Zesty Mexican Cauliflower

January 5, 2003 Kristen

1 C. cauliflower florets
1/3 C. lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 C. salsa
2 T. plus 2 tsp. low fat cheddar cheese, shredded
1 C. fresh corn, cooked

Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve.

Yield: 4 servings
Calories: 88
Fat 3.4g
Fiber 1.9g

Mexican Couscous

January 3, 2003 Kristen

1/4 cup finely diced Onion
2 T. finely diced Celery
2 T. finely diced Carrot
2 T. finely diced Red Bell Pepper
2 T. finely diced jalapeño Pepper
1/2 tsp. Salt (optional)
1/2 tsp. Cumin
1/8 tsp. Ground White Pepper
2 cups Chicken Stock
1 1/3 cups Couscous

Sauté the veggies in a 2 qt saucepan until starting to soften (use a little stock or water or cooking spray if necessary). Season them with salt, pepper, and cumin. Add the stock and bring to a boil. Add the couscous. Cover, remove from heat, and let stand for about 5 minutes. Fluff with a fork and serve.

Chicken-and-Rajas Enchiladas

January 1, 2003 Kristen

2 large poblano chiles
Cooking spray
2 (4-oz.) skinned, boned chicken breasts, cut into 1/4-inch strips
1 C. chopped tomato
3/4 C. thinly sliced onion
1/4 tsp. freshly ground pepper
4 (10-inch) fat-free flour tortillas
1 C. Refried White Beans
1 C. (4 oz.) shredded fontina or Monterey Jack cheese
Fresh cilantro sprigs (optional)

Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; sauté 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 C. Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 1 enchilada

Calories: 444
Fat: 11.9g
Fiber: 7.2g

Enchiladas Verdes

December 25, 2002 Kristen

Salsa verde:
1 lb. tomatillos (about 15)
1 1/4 C. fat-free, less-sodium chicken broth
1/4 tsp. salt
1 jalapeño pepper, seeded and chopped

Filling:
2 1/2 C. shredded cooked Chicken (about 12 oz.)
1/2 C. (2 oz.) shredded asadero cheese or Asiago cheese
1/3 C. finely chopped onion
1/3 C. minced fresh cilantro
1/3 C. fat-free, less-sodium chicken broth
1/3 C. fat-free sour cream
1 T. fresh lime juice
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 tsp. black pepper

Remaining ingredients:
Cooking spray
8 (6-inch) corn tortillas
1/4 C. fat-free sour cream
Sliced jalapeño pepper (optional)

To prepare salsa verde, discard husks and stems from tomatillos; cut into quarters. Combine tomatillos, 1 1/4 C. broth, 1/4 tsp. salt, and chopped jalapeño in a saucepan over medium heat. Bring to a boil; reduce heat, and simmer 15 minutes or until tomatillos are tender. Cool slightly. Place salsa verde in a blender or food processor, and process until smooth or mash with a potato masher. Place a large nonstick skillet over medium-high heat until hot. Add salsa verde; cook until reduced to 2 C. (about 1 minute). Preheat oven to 400°. To prepare enchilada filling, combine chicken and next 9 ingredients (chicken through black pepper) in a large bowl. Spread 1/2 C. salsa verde in bottom of a 13 x 9-inch baking dish coated with cooking spray. Warm tortillas according to package directions. Spoon about 1/3 C. chicken mixture down center of each tortilla; roll up. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining salsa verde evenly over enchiladas. Cover and bake at 400° for 10 minutes or until thoroughly heated. Serve with sour cream, and garnish with sliced jalapeño, if desired.

Yield: 4 servings
Serving size: 2 enchiladas and 1 T. sour cream

Calories: 386
Fat: 11.5g
Fiber: 4.8g

Chicken Enchilada Bake with Mushroom Sauce

December 23, 2002 Kristen

2 poblano chiles (about 6 oz.)
2 Anaheim chiles (about 4 1/2 oz.)
1 red bell pepper
1 T. olive oil
3 C. sliced cremini mushrooms (about 8 oz.)
1 1/2 C. sliced shiitake mushrooms (about 1 [3 1/2-oz.] package)
1/2 C. sliced green onions
2 garlic cloves, minced
2 T. all-purpose flour
1/2 tsp. dried rubbed sage
1/4 tsp. ground cumin
1/4 tsp. black pepper
1 1/4 C. fat-free, less-sodium chicken broth
1/2 C. water
4 oz. block-style fat-free cream cheese (about 1/2 C.), softened
1/2 C. (2 oz.) shredded Monterey Jack cheese
1/4 C. chopped fresh cilantro
Cooking spray
9 (6-inch) corn tortillas, cut in half
2 1/4 C. chopped skinned roasted chicken breast (about 3/4 lb.)
1/4 C. (1 oz.) grated fresh Romano cheese

Preheat broiler. Cut the chiles and bell pepper in half lengthwise, and discard seeds and membranes. Place chile and bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil for 5 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand 15 minutes; peel and chop chiles and bell pepper. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onions, and garlic; sauté 5 minutes. Stir in flour, sage, cumin, and black pepper, and cook 2 minutes. Stir in chopped chiles and bell pepper, broth, and water; simmer 5 minutes or until thick, stirring constantly. Stir in cream cheese. Remove from heat; stir in Jack cheese and cilantro. Preheat oven to 350°. Spoon 1 C. mushroom sauce into an 11 x 7-inch baking dish coated with cooking spray; top with 6 tortilla halves, 3/4 C. chicken, and 1 C. sauce. Repeat layers twice, ending with sauce. Sprinkle with Romano. Cover and bake at 350° for 35 minutes or until bubbly. Let stand 10 minutes.

Yield: 8 servings
Calories: 239
Fat: 7.8g
Fiber: 3g

Black Bean Quesadillas with Corn Salsa

November 29, 2002 Kristen

Quesadillas:
1 T. olive oil
1 1/2 tsp. bottled minced garlic
2 C. chopped plum tomatoes
1/2 C. chopped fresh cilantro
1 (15-oz.) can black beans, drained and rinsed
4 (8-inch) flour tortillas
Cooking spray
3/4 C. (3 oz.) preshredded Mexican blend cheese

Salsa:
1 C. frozen whole-kernel corn
1/2 C. chopped fresh cilantro
2 T. fresh lime juice
1/2 tsp. bottled minced garlic
1 red bell pepper, chopped

To prepare the quesadillas, preheat the broiler. Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomatoes, 1/2 C. cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 C. bean mixture and 3 T. cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Serve with quesadillas.

Yield: 4 servings
Serving size: 3 quesadilla wedges and about 1/3 C. salsa

Calories: 420
Fat: 14.4g
Fiber: 10.3g

Spicy Cuban Tuna

November 17, 2002 Kristen

1/3 C. olive oil
2 tsp. cayenne pepper
1/3 C. lemon juice
3 large cloves garlic, minced
3 large shallots, minced
2 tsp. ground cumin
1 bunch cilantro, leaves only, finely chopped
6 (6 ounce) pieces of tuna fillet
Vegetable oil, for greasing the grill
Lemon wedges, for garnish

In a small mixing bowl, combine the olive oil, cayenne pepper, lemon juice, garlic, shallots, cumin, and about 3/4 of the cilantro (reserve the remaining cilantro for garnish). Place the tuna fillet in a large glass or ceramic dish. Rub your fingers over the fish to check for and remove any remaining bones, and pour the marinade over the tuna. Make sure the fish are evenly coated on both sides and marinate for 1 hour in the refrigerator, turning once. Brush a grill or broiler pan with vegetable oil and heat it to high heat. Grill the fillets for 4 to 5 minutes on each side, until done to your liking. Garnish with the remaining cilantro and the lemon wedges.

Mexican Beans

November 13, 2002 Kristen

1 1/2 C. Pink or Pinto beans, dried (or 3 C. of canned beans)
2 medium onions, chopped
2 tsp. salt
2 tsp. chipotle en adobo, pureed
4 cloves garlic
1 T. cumin
2 tsp. oregano
1/2 C. catsup (or ketchup)

Soak beans overnight. When rehydrated (at least 6 hours), cook till tender with the onions, salt, and water to barely cover. (in a pressure cooker it takes about 6 minutes under pressure. Without a pressure cooker it would take about a half hour). Once the beans are fully cooked, drain out some water if you don’t like your beans soupy, and then add the rest of the ingredients. Cook for about 20 minutes, until it tastes good. These beans are good right away, but even better the next day, because the spices have a chance to work their way into the beans.

Yield: 6 servings
Calories: 194
Fat: .6g
Fiber: 7.3g

Mexican Green Rice with Spinach

October 24, 2002 Kristen

1 C. diced onion
2 tsp. minced jalapeños
2 large garlic cloves, minced
1/4 C. fat free chicken broth
1 C. basmati rice
1/2 tsp. ground cumin
Pepper to taste
2 C. chopped fresh spinach
1/4 C. chopped cilantro

In a medium saucepan combine onion, jalapeños, garlic and chicken broth. Bring to a simmer, covered, over moderate heat and simmer until vegetables are soft, about 5 minutes. Add rice, cumin, & pepper, and 11/2 cups water. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook 15 minutes. Add spinach and stir in gently with a fork. Cover and cook until rice is tender and all liquid has been absorbed, about 5 more minutes. Remove from heat and stir in cilantro.

Eggs Benedict, Guacamole Style

September 23, 2002 Kristen

4 whole wheat English muffins
8 slices Canadian Bacon
8 Eggs

Guacamole Hollandaise:

1 Avocado
1/2 C. Light Mayonnaise
1 T. Lime Juice
Tabasco to taste

Guacamole Hollandaise: Mash avocados; whip in mayonnaise, lime juice, and
Tabasco with a wire whisk until smooth. Toast the English muffins. Lightly sauté Canadian bacon and top each muffin half with a slice. Poach eggs and top each slice of bacon with 1 egg. Dish Guacamole Hollandaise sauce over them. Garnish with black olive slices and pimento and serve.

Yield: 8 servings
Serving Size: 1 english muffin w/ ham & Egg and 1 T. sauce

Calories: 277
Fat: 17g
Fiber: 2.4

Salsa Chicken

September 8, 2002 Kristen

4 skinless, boneless chicken breast halves cut into 1 1/2 to 2 inch cubes or strips
1 T. fajita seasoning
1/4 tsp. garlic powder or 1 fresh clove, chopped
1 C. Salsa
1 can drained and rinsed black beans
1/4 cup light sour cream
1 cup light or 50% less fat shredded cheddar cheese

Preheat oven to 350 degrees. Spray a large skillet with non-stick spray. Over medium low heat, cook chicken sprinkled with fajita seasonings and garlic powder until browned and cooked through. Transfer chicken to a large bowl. Add salsa, beans, salt and light sour cream. Transfer to a 2 quart baking dish. Sprinkle top with cheese. Bake for 30 minutes or until cheese is bubbly and lightly browned. Let cool for 5 minutes.

Mexican Shrimp Dish

September 6, 2002 Kristen

1 1/2 lb. Jumbo Shrimp
1 T. Oil
1 Red Pepper, cut into strips
2 Green Onions, sliced
1 tsp. chopped jalapeño Pepper
1 C. Salsa
1/2 C. refried Beans
1/2 C. hot Chicken Stock
Salt and Pepper

Shell and devein shrimp. Heat oil in skillet over medium high heat. Add shrimp and cook 2 minutes. Add bell pepper, onions and jalapeño; continue cooking 3 minutes. Remove shrimp and set aside. Add salsa and refried beans to skillet; miix well and pour in chicken stock. Cook 5 minutes. Return shrimp to skillet and heat through, about 1 minute.

Yield: 4 servings
Calories: 198
Fat: 6g
Fiber: 1.6g

Puffy Chile Relleno Casserole

September 4, 2002 Kristen

3 (7oz) cans Whole Green Chiles
8 6″ Flour Tortillas, cut into 1″ strips
1 lb. grated low fat Cheese (cheddar or mozzarella or jack)
3 C. Egg Substitute
3/4 C. Skim Milk
1/2 tsp. Pepper
1/2 tsp. Cumin
1/2 tsp. Garlic Powder
1 tsp. Paprika
Salsa, on side

Preheat oven to 350 degrees. Drain chiles and remove seeds. Spray 9×13 pan with nonstick coating. Lay half chiles in pan and top with half the tortilla strips and half the cheese. Repeat layers. Beat egg substitute, milk, pepper, cumin and garlic powder. Pour over casserole and sprinkle with paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa on the side

Yield: 8 servings
Calories: 295
Fat: 11g
Fiber: 1.4g

Mexican Vegetables

September 3, 2002 Kristen

1 C. chopped Cucumber (peel on)
1 (8 3/4oz) can Corn, drained
1 (16oz.) can stewed Tomatoes
2 T. chopped Red Pepper
2 T. chopped Green Pepper
2 T. Red Wine Vinegar
1/2 tsp. minced Garlic
1/2 tsp. Cumin
1/4 tsp. dried Cilantro
Salt and Pepper

Combine all ingredients and mix well. Refrigerate until cold; toss again before serving.

Yield: 3 1/2 C.
Serving Size: 1/2 C.

Calories: 35
Fat: 0g
Fiber: 1.3g

Black Bean & Chicken Tostadas

August 23, 2002 Kristen

1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions

Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.

Yield: 6 servings.

Calories: 215
Fat: 2.5g
Fiber: 4.4g

Bean Enchiladas

August 20, 2002 Kristen

1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Yield: 6 servings
Serving Size: 2 enchiladas

Calories: 303
Total fat: 5
Dietary fiber: 4 grams

Baked Beef Empanadas

August 17, 2002 Kristen

1 C. finely chopped red potato
1 C. finely chopped onion
1 C. beef broth
1/4 tsp. ground cumin
1/4 tsp. ground allspice
1/4 tsp. black pepper
1/2 lb. boneless beef top sirloin, trimmed and diced
1 garlic clove, minced
1 T. finely chopped cilantro
1 T. Cornstarch
1 T. cold water
36 won ton wrappers
Cooking spray
Fresh cilantro sprigs (optional)

Combine first 9 ingredients in a saucepan. Bring to a boil over medium heat, stirring occasionally. Reduce heat; simmer 8 minutes or until potato is done, stirring occasionally. Remove from heat. Cool. Preheat oven to 400 degrees. Place 2 baking sheets in oven for about 10 minutes. Drain meat mixture in a colander over a bowl. Discard liquid. Finely chop meat mixture with a knife, or place in a food processor, and pulse 2 times or until finely chopped. Combine cornstarch and water, stirring with a whisk. Working with one won ton wrapper at a time (cover the remaining won ton wrappers with a damp towel to keep them from drying), spoon 1 T. beef mixture into center of each wrapper. Moisten the edges of each wrapper with the cornstarch mixture. Bring 2 opposite corners together. Pinch the points to seal, forming a triangle. Place filled wrapper on a wire rack. Repeat the procedure with the remaining beef mixture, won ton wrappers, and cornstarch mixture. Remove the baking sheets from the oven; coat baking sheets with cooking spray. Arrange the empanadas in a single layer on baking sheets. Coat the empanadas with cooking spray. Bake at 400 degrees for 8 minutes or until golden, turning once. Garnish with cilantro, if desired.

Yield: 6 servings
Serving Size: 6 Empanadas

Calories: 207
Fat: 3.6g
Fiber: 1.6g

Note: So so good. TOO good. You’ll want to eat 3 or 4 servings instead of just one. Worth the work, at least every once in a while.

Grilled Chicken Breasts With Artichoke Salsa

August 5, 2002 Kristen

1 jar (6 oz.) marinated artichoke hearts, drained and marinade reserved
1/2 C. bottled salsa
4 boneless, skinned chicken breast halves (5 oz. each), trimmed

Heat broiler or prepare grill with hot coals. Finely chop drained artichoke hearts in food processor or by hand. Transfer to small bowl. Add salsa and 1 T. of the reserved marinade. Season to taste with salt and pepper. lb. chicken breasts between sheets of plastic wrap to uniform thickness of about 1/2 inch. Brush lightly with some of remaining artichoke marinade. Broil or grill 4 inches from heat until browned and no longer pink in center, 2 to 3 minutes per side. Serve chicken topped with artichoke salsa.

Yield: 4 servings
Calories: 123
Fat: 5g
Fiber: 0g

Turkey Enchilada Casserole

July 28, 2002 Kristen

1 1/2 lb. ground turkey breast
1/2 C. chopped onion
1 T. minced garlic
2 T. minced fresh oregano leaves or 1 T. dried
1/2 tsp. ground cumin
1 tsp. salad oil
1 can (29 oz.) red enchilada sauce
Salt
12 corn tortillas (6 in. wide)
2 C. shredded reduced-fat jack cheese (8 oz.)
Chopped fresh cilantro

In a 5- to 6-quart pan over high heat, stir turkey, onion, garlic, oregano, and cumin in oil until turkey is crumbly and no longer pink, about 4 minutes. Stir in 1 C. enchilada sauce. Add salt to taste. Meanwhile, cut tortillas in half. Arrange a fourth of the halves evenly over the bottom of a shallow 3-quart casserole, overlapping to fit. Sprinkle a fourth of the cheese evenly over the tortillas, then top with a third of the turkey mixture and a fourth of the remaining enchilada sauce, spreading each level. Repeat to make two more layers of tortillas, cheese, turkey mixture, and sauce; top with another layer of tortillas and sauce, then cheese. Bake in a 425° regular or convection oven until cheese is melted and casserole is hot in the center, 18 to 20 minutes. Sprinkle with chopped cilantro.

Yield: 8 servings
Calories: 249
Fat: 5.7g
Fiber: 1.7g