8 or 10 inch tortillas (I like 8" Whole Wheat)
Aluminum foil
Pam or Canola spray
Preheat oven to 400.
Make a ring out of foil & place it on a cookie sheet. Heat tortilla in microwave about 15-30 seconds, to soften. Spray both sides with spray & put on top of foil ring. Press down in center to form a shallow bowl. Bake at 400 for about 8-15 minutes. Watch them. Turn if necessary to brown evenly. Remove from oven & allow to cool before filling. They will continue to crisp a little as they cool.
For taco salad, fill with lettuce, tomatoes, taco meat or salsa chicken, beans, etc.
Showing posts with label Mexican. Show all posts
Showing posts with label Mexican. Show all posts
Wednesday, October 7, 2009
Slow Cooker Salsa Chicken
2 lb. boneless, skinless chicken breasts (or thighs)
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Monday, September 21, 2009
Salsa Chicken Quesadillas / Tacos
8 oz. Cooked chicken
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
Friday, August 7, 2009
Mexican Chicken Soup
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Pineapple-Mango Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Turkey Quesadillas
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Slow-Cooker Shredded Beef with Chipotle Peppers
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 lb top sirloin steak
1 (16oz) pkg frozen pepper stir-fry
1 (8oz) can tomato sauce
1/4 c. steak sauce
1/2 c. chipotle salsa
1 Tbs sugar
1/4 tsp salt
Trim fat from steak. Place steak in 4-1/2 qt. slow cooker coated with cooking spray. Top with pepper stir-fry. Combine tomato sauce & steak sauce; pour over peppers. Cover, cook on high 1 hour, reduce to low & cook 7 hours (or cook on high 4 hours).
Remove steak & shred with 2 forks. Return shredded steak to slow cooker; turn off. Add salsa, sugar & salt. Cover & let stand 15 minutes.
Servings: 6
Serving size: about 3/4C.
Calories (g) - 272
Fat (g) - 9
Carbohydrates (g) - 11.5
Fiber (g) - 1.8
Protein (g) - 35.0
Sodium (mg) - 647
Exchanges - 2 vegetable / 3 lean meat
Ingredients
1-1/2 lb top sirloin steak
1 (16oz) pkg frozen pepper stir-fry
1 (8oz) can tomato sauce
1/4 c. steak sauce
1/2 c. chipotle salsa
1 Tbs sugar
1/4 tsp salt
Trim fat from steak. Place steak in 4-1/2 qt. slow cooker coated with cooking spray. Top with pepper stir-fry. Combine tomato sauce & steak sauce; pour over peppers. Cover, cook on high 1 hour, reduce to low & cook 7 hours (or cook on high 4 hours).
Remove steak & shred with 2 forks. Return shredded steak to slow cooker; turn off. Add salsa, sugar & salt. Cover & let stand 15 minutes.
Servings: 6
Serving size: about 3/4C.
Calories (g) - 272
Fat (g) - 9
Carbohydrates (g) - 11.5
Fiber (g) - 1.8
Protein (g) - 35.0
Sodium (mg) - 647
Exchanges - 2 vegetable / 3 lean meat
South of the Border Pizzas
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3 (10") flour tortillas
1/2 lb ground round
1 (15oz) can no-salt added black beans, rinsed & drained
1 (1.25oz) pkg 40% less sodium taco seasoning
1/4 c. water
2 large tomatoes, finely chopped
1/2 c. sliced green onions
2 Tbs chopped fresh cilantro
1 Tbs minced jalepeno pepper
1 c. preshredded reduced fat cheese
Preheat oven to 450. Place tortillas on 2 baking sheets, and bake @ 450 for 2 minutes or until slightly crisp.
Cook beef until browned, drain & return to pan. Add beans, taco seasoning & water. Bring to a boil, reduce heat & simmer 3 minutes stirring often.
Spread beef mixture over tortillas. Combine tomatoes & next 3 ingredients, sprinkle over beef mixture. Top with cheese.
Bake @ 450 for 4 minutes or until tortillas are lightly browned. Remove to cutting board; let stand 5 minutes.
Servings: 6
Serving size: 1/2 tortilla w/ toppings
Calories (g) - 300
Fat (g) - 7.6
Carbohydrates (g) - 40.4
Fiber (g) - 6.2
Protein (g) - 21.6
Sodium (mg) - 641
Exchanges - 1-1/2 starch / 1 vegetable / 3 lean meat
Ingredients
3 (10") flour tortillas
1/2 lb ground round
1 (15oz) can no-salt added black beans, rinsed & drained
1 (1.25oz) pkg 40% less sodium taco seasoning
1/4 c. water
2 large tomatoes, finely chopped
1/2 c. sliced green onions
2 Tbs chopped fresh cilantro
1 Tbs minced jalepeno pepper
1 c. preshredded reduced fat cheese
Preheat oven to 450. Place tortillas on 2 baking sheets, and bake @ 450 for 2 minutes or until slightly crisp.
Cook beef until browned, drain & return to pan. Add beans, taco seasoning & water. Bring to a boil, reduce heat & simmer 3 minutes stirring often.
Spread beef mixture over tortillas. Combine tomatoes & next 3 ingredients, sprinkle over beef mixture. Top with cheese.
Bake @ 450 for 4 minutes or until tortillas are lightly browned. Remove to cutting board; let stand 5 minutes.
Servings: 6
Serving size: 1/2 tortilla w/ toppings
Calories (g) - 300
Fat (g) - 7.6
Carbohydrates (g) - 40.4
Fiber (g) - 6.2
Protein (g) - 21.6
Sodium (mg) - 641
Exchanges - 1-1/2 starch / 1 vegetable / 3 lean meat
Wednesday, June 17, 2009
Santa Fe Skillet Casserole
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 lb - ground round
3/4 C - chopped onion
3/4 C - chopped green bell pepper
1-1/2 C - uncooked instant rice
1-1/2 C - low-salt beef broth
1/4 tsp - salt
1/4 tsp - black pepper
1 (14. oz) can - Mexican-style stewed tomatoes, undrained
3/4 C (3 oz) - reduced fat shredded sharp cheddar cheese
Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender. (do not drain)
Add rice and next 4 ingredients. Cover, reduce heat & simmer 5 minutes or until rice is tender & liquid is absorbed. Sprinkle with cheese; serve immediately.
Servings: 6
Serving size:
Calories (g) - 346
Fat (g) - 15.8
Carbohydrates (g) - 28.5
Fiber (g) - 2.1
Protein (g) - 21.1
Sodium (mg) - 488
Exchanges - 1-1/2 starch / 1 vegetable / 3 medium fat meat
Ingredients
1 lb - ground round
3/4 C - chopped onion
3/4 C - chopped green bell pepper
1-1/2 C - uncooked instant rice
1-1/2 C - low-salt beef broth
1/4 tsp - salt
1/4 tsp - black pepper
1 (14. oz) can - Mexican-style stewed tomatoes, undrained
3/4 C (3 oz) - reduced fat shredded sharp cheddar cheese
Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender. (do not drain)
Add rice and next 4 ingredients. Cover, reduce heat & simmer 5 minutes or until rice is tender & liquid is absorbed. Sprinkle with cheese; serve immediately.
Servings: 6
Serving size:
Calories (g) - 346
Fat (g) - 15.8
Carbohydrates (g) - 28.5
Fiber (g) - 2.1
Protein (g) - 21.1
Sodium (mg) - 488
Exchanges - 1-1/2 starch / 1 vegetable / 3 medium fat meat
Southwestern Egg Casserole
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Monday, May 18, 2009
Black Bean Chicken Enchiladas
1 can (15.5oz) black beans
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
Sunday, October 5, 2008
Mom's Enchiladas
1 Can Rosarita Enchilada Sauce
1 small can cream of mushroom soup
1 lb hamburger
1 lb shredded cheese
16-18 corn tortillas
canola oil
Fry the torillas in oil shortly to make them pliable. Set aside to cool.
Brown hamburger & drain. Add cream of mushroom soup & enchilada sauce. (You can leave the sauce thick, or dilute a little with a can of water.) Mix well. Place about 1/3 of the sauce mixture in the bottom of casserole dish (sprayed first with baking spray) or a 9" X 13" pan.
For enchiladas, put cheese on one edge of tortilla & roll up. Place in dish on sauce. Continue until all tortillas are rolled.
Pour remaining sauce over enchiladas. Sprinkle with any remaining cheese. Bake at 350 for about 20-30 minutes until cheese is bubbly. (If sauce is hot to begin with, bake for less time. If not, add a little baking time.)
1 small can cream of mushroom soup
1 lb hamburger
1 lb shredded cheese
16-18 corn tortillas
canola oil
Fry the torillas in oil shortly to make them pliable. Set aside to cool.
Brown hamburger & drain. Add cream of mushroom soup & enchilada sauce. (You can leave the sauce thick, or dilute a little with a can of water.) Mix well. Place about 1/3 of the sauce mixture in the bottom of casserole dish (sprayed first with baking spray) or a 9" X 13" pan.
For enchiladas, put cheese on one edge of tortilla & roll up. Place in dish on sauce. Continue until all tortillas are rolled.
Pour remaining sauce over enchiladas. Sprinkle with any remaining cheese. Bake at 350 for about 20-30 minutes until cheese is bubbly. (If sauce is hot to begin with, bake for less time. If not, add a little baking time.)
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