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Healthy Favorites

Chicken Fajitas with Green Olive Cilantro Salsa
Grilled Chicken Appetizer Roll-Ups
Dilly Brunch Pockets

Chicken Fajita with Green Olive Cilantro Salsa

18 corn or 12 flour tortillas, warmed or crisped just before serving
2 1/2 pounds skinless, boneless chicken breasts
1/4 medium onion
2 cups fresh orange juice
4 teaspoons olive oil, if frying

4 cups shredded lettuce
2 cups sour cream
Green Olive-Cilantro Salsa (see below)

Place a piece of waxed paper or plastic wrap on a counter top or cutting board. Place 1 chicken breast on top and cover with another piece of waxed paper or plastic wrap. With a mallet, pound the chicken breast 1/8 inch thick. Continue in the same way until all the breasts are flattened. Set aside until ready to cook, or cover and refrigerate for up to 2 days.

When ready to cook the fajitas, finely grate the onion. In a large nonreactive dish, mix the onion and its juice with the orange juice and soy. Remove the waxed paper or plastic wrap, and place the chicken in the onion-orange-soy mixture. Turn to coat both sides. Set aside to marinate for at least 15 minutes and up to 45 minutes, turning once or twice.

If grilling, prepare a charcoal fire and allow the coals to burn until they are mostly covered with white ash and a few red spots show through here and there. This will take about 40 minutes. When the fire is ready, place the chicken breasts on the grill rack, directly above the coals. Cook until no longer pink, but still moist in the center, about 1 1/2 minutes on each side.

If frying, divide the oil between two large frying pans and set over medium-heat until the oil begins to smoke. (You can use one frying pan to save on dishes and cook the fajitas in several rounds.) Add as many chicken breasts as will fit in one uncrowded layer. Cook until no longer pink but still moist in the center, about 1 1/2 minutes on each side. Remove and drain off any liquid from the pan. Continue cooking another round until all the breasts are cooked. Cut the chicken into thin strips. To assemble, place about 1/3 cup of chicken in the middle of a tortilla. Top with some shredded lettuce, sour cream, and Green Olive-Cilantro Salsa. Fold and serve.

Serves 4-6.

Green Olive Cilantro Salsa
(makes 2 1/2 cups)

1 pound jumbo green olives (about 2 cups), pitted
2 large garlic cloves
4 serrano chiles, stemmed
1 cup cilantro leaves
1 cup olive oil
1 teaspoon minced lemon zest


In a food processor or using a chef’s knife, mince the olives, garlic, chiles, and cilantro. Stir in the olive oil and lemon zest. Serve right away, or cover, refrigerate, and use within 1 week.

Per serving: 990 calories, 50g protein, 44g carbohydrates, 69g fat, 4g dietary fiber

* Source: Taken from “The Well-Filled Tortilla” cookbook, copyright 1990 by Victoria Wise and Susanna Hoffman. Reprinted with permission of Workman Publishing Co.

Grilled Chicken Roll-Ups
(made with wheat flour or whole wheat flour tortillas)

8 wheat flour or whole wheat flour tortillas (about 8 inches)
4 boneless, skinless chicken breasts (about 1 pound) tablespoons olive or vegetable oil
2 tablespoons lime juice
1 medium clove garlic, minced
1 container (8 ounces) port wine or sharp cheddar cold-pack cheese food, softened
1/3 cup chopped green onions
1/2 cup sour cream
salt and pepper to taste

Cut chicken breasts in half lengthwise. Salt and pepper. Combine oil, lime juice and garlic; marinate chicken 30 minutes or longer. Remove from marinade. Grill or barbecue chicken 10 to 12 minutes, turning once, until chicken is just cooked through (or saute in non-stick skillet 10 to 12 minutes). Divide cheese in half; reserve one half. To make each roll-up, spread 1 tablespoon cheese on lower third of tortilla. Lay 1 chicken strip across; sprinkle with a little green onion. Fold in sides of tortillas; roll up tightly. Wrap in foil (can be made ahead and refrigerated). To serve, warm on grill or barbecue for 8 to 10 minutes. (Or warm in oven at 350 degrees F for 8 to 10 minutes.) Meanwhile, combine reserved softened cheese and sour cream. Remove from foil; cut in half diagonally. Serve with cheese sauce for dipping.

Serves 6.

Per serving: 173 calories, 10g protein, 13g carbohydrates, 8g total fat, 1g dietary fiber

* Source: The Tortilla Industry Association.

Dilly Brunch Pockets

12 corn tortillas (about 6 inches)
1 large or 2 small Italian plum tomatoes
cut in half, seeded and chopped (1/2 cup)
1/4 cup plus 2 tablespoons sliced green onions
1 teaspoon chopped fresh dill weed or 1/4
teaspoon dried dill
1 tablespoon margarine or butter
6 eggs, slightly beaten
1 package (5 to 6 ounces) sliced Canadian bacon or 12 thin slices, folded in half
1 cup shredded Cheddar cheese (optional)
salt and pepper to taste

To warm and fold corn tortillas, briefly cook each tortilla on both sides in a non-stick skillet, about 1 minute (do not over cook), and fold in quarters. Keep prepared tortillas covered with cloth towel until all tortillas are folded and ready to be filled. In 10-inch non-stick skillet, briefly saute tomato and 1/4 cup green onions with dill in margarine. Add beaten eggs, salt and pepper to taste. Cook over medium-low heat, stirring occasionally until eggs are just cooked, but still soft. Remove from heat. To fill each tortilla, place 1 slice of Canadian bacon in one “pocket” of folded tortilla; fill second “pocket” with about 2 tablespoons egg mixture. As each tortilla is filled, arrange overlapping in shallow 12x8x2 inch baking dish (lightly brushed with margarine or sprayed with no stick cooking spray). Sprinkle with cheese, if desired, and remaining 2 tablespoons chopped green onion. Bake at 350 degrees F for 15 to 20 minutes, or until just heated through.

Serves 6.

Note: Can also be made with wheat flour tortillas (about 6 = inches). Warm wheat flour tortillas on both sides in non-stick skillet about 30 seconds before folding in quarters.

Per serving:(without cheese) 242 calories, 14g protein, 24g carbohydrates, 10g total fat, 2g dietary fiber
(with cheese) 318 calories, 19g protein, 24g carbohydrates, 16g fat, 2g dietary fiber

Tortilla Industry Association | 1400 North 14th Street, 12th Floor | Arlington, VA 22209
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