Here is a non-vegetarian recipe my family loves:
Recipe for Chicken Enchiladas => Reference: Bill Phillips "Eating for Life" recipe book (with my notes and comments, plus nutritional content at the
end). The recipes are easy and the ingredients are fresh and they don't take more than an hour to cook, for the most part (many of the recipes take
1 lb of chicken breast
4 green Onions, sliced
2 tbsp fresh cilantro, chopped - or more! I am very generous with the cilantro.
1 jalapeno, seeded and minced
3 cans (10 oz each) of green enchilada sauce (or 1 1/2 19 oz cans) - I like the Las Palmas brand.
8 corn tortillas
1 cup (or less) shredded cheddar cheese (for topping) - can use reduced-fat shredded cheddar for even lower calories, but I use the regular.
*(optional) 2 cups lettuce, shredded (use if desired to serve under the enchiladas or at the side)
1/2 cup salsa
1/2 cup sour cream (can use light sour cream for even lower calories)
1 roma tomato, diced (I slice it and cut the center part containing the seeds out of each slice and throw that away, then dice it)
*(optional) 1 can (2 oz) ripe black olives, sliced - My sweetheart doesn't like olives, so I leave this out when I make it.
1. Preheat oven to 350 degrees F. Lightly coat a 9" x 13" (or thereabouts) baking dish with cooking spray (I use olive oil spray).
2. Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer
pink in the center, about 15 minutes. Drain and let cool slightly. Shred cooked chicken by pulling apart with 2 forks; set aside.
3. Lightly coat a large skillet with cooking spray and place over medium-high heat. Add chopped green onion, cilantro and jalapeno; saute for 2
minutes. Add shredded chicken and the first 10 oz of green enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.
4. Pour the 2 remaining cans of enchilada sauce in a medium bowl and microwave it for a minute or two until it is warm (but not too hot to burn your
fingers). Dip each tortilla in the heated sauce and fill with about 1/8 or the chicken mixture. Roll up and place each enchilada, seam-side down,
in the prepared baking dish. This gets messy, it's easier if you take the tortillas out of the bag before you start, so you can just pick them up
instead of trying to reach in the bag with drippy fingers.
5. Pour remaining heated sauce over enchiladas and sprinkle with the shredded cheddar cheese. Bake until enchiladas are heated through and cheese
is melted, about 15 minutes.
6. Divide lettuce onto four plates (if using the lettuce) and place a portion of enchiladas on top. Top with a spoonful of salsa, a dollop of sour
cream, diced tomatoes and black olives (if using the olives). Serve and enjoy!
The nutritional content, according to my "MyFitnessPal" recipe calculator, is (serving size 2 enchiladas):
Calories = 375
Total Fat = 10.5
Total Carbs = 29 g (Fiber = 7.2 g, so net carbs is 21.8 g)
Protein = 37 g
edit on 11-11201111-1111 by gwynnhwyfar because: I don't know how to recommend the cookbook/recipe without referencing the title
and author. Trying to voice my opinion , that's all.