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Thursday, May 21, 2015


·         1 (16 oz.) can fat free refried beans
·         10 ounces cooked white meat chicken, chopped
·         8 whole wheat flour tortillas
·         1 (4 oz.) can green chopped chilies
·         1 (10 oz. can) enchilada sauce
·         8 ounces shredded soy cheese
·         ½ cup light or fat free sour cream
·         Minced fresh onion
·         Salsa of your choice

1.      Preheat oven to 350˚
2.      Gently combine chicken and beans in a medium bowl, enough to break up the chicken into small pieces
3.      Place 1/3 cup of bean/chicken mixture in a long single row on a tortilla and roll it up
4.      Place the roll in a 9x13 baking dish, then repeat with the remaining 7 tortillas
5.      Pour enchilada sauce over each rolled tortilla
6.      Sprinkle shredded cheese over the top of the enchiladas
7.      Place in the oven uncovered and bake for 30 minutes
8.      Serve enchiladas with light or low fat sour cream and top with onions and salsa, if desired

Servings:  8
Serving size:  1 enchilada

Nutritional Information
Calories:  250
Fat:  5 g
Saturated Fat: 0 g                       TIP:             
Cholesterol:  70 mg                     As a time saver you can use
Sodium:  350 mg                         chicken in a can, drained.
Carbohydrate:  34 g              .       
Fiber:  5 g
Protein:  23 g

"The Perfect Day"
By: Nanette Cameron, RD

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