2 cups cooked chicken, diced
1 4 ounce can chopped chiles
1 tomato, seeded, diced
1 cup low-fat ricotta cheese
4 scallions, chopped
2 tablespoons minced cilantro
1 cup salsa
1 cup shredded low-fat mozzarella
1/2 cup shredded low-fat Cheddar cheese
salt and pepper to taste
In a bowl, combine chicken, chiles, tomato, ricotta, scallions, cilantro, salt and pepper. Place tortillas on a flat surface and spread the filling equally down the center of each. Roll up tortillas and place, seam side down, in a lightly greased 13×9 inch baking dish. Spoon salsa over tortillas and sprinkle with mozzarella and Cheddar cheeses. Cover dish with foil and bake in a 325 degree F oven for 20 minutes. Remove foil and cook 10 minutes. Serves 6. Per serving: 414 calories, 31g protein, 39g carbohydrates, 15g fat, 3g dietary fiber.
* Source: Newsday, Inc.
1 pound masa flour
4 teaspoons salt
edible flowers (petals only)
Mix together flour and salt in medium mixing bowl. Slowly add water, as needed, and knead gently until a smooth dry masa is formed.
Remove small piece, roll into a ball (about half size of a golf ball). Continue to do so until all masa is used. Next, take a tortilla press and between 2 pieces of plastic, place a masa ball and press half way.
Now open, remove plastic from show side of tortilla, lay petals on half-pressed tortilla, recover with plastic, and finish pressing. Remove tortilla and place it between 2 pieces of wax paper.
Continue process until all masa is used. On a warm griddle remove 1 piece of wax paper and place raw tortilla on griddle. Cook on one side until golden brown, about 45 seconds, then turn over and cook for 1 more minute; serve.
Makes about 20 tortillas.
Per serving: 134 calories, 3g protein, 28g carbohydrates, 1g total fat, 4g dietary fiber.
* Source: John Sedlar, Abiquiu Restaurant, Santa Monica, CA.
6 small corn tortillas
12 ounces broccoli
2 teaspoons olive oil
1 medium red onion, chopped fine
2 medium cloves garlic, minced
1/2 jalapeno pepper, minced
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon ground cinnamon
8 ounces cooked, skinless, boneless
chicken breast, shredded
1/4 teaspoon salt (optional)
1 15-ounce can no-salt-added whole tomatoes
2 tablespoons minced fresh cilantro
1/2 cup evaporated skim milk
3/4 cup shredded, reduced-fat Monterey Jack cheese
2 cups cooked brown rice
1 cup nonfat yogurt
Preheat oven to 350 degrees F. Remove tough stems from broccoli and break into florets. Steam broccoli until crisp but tender, and set aside. In a large nonstick pan, heat the oil; saute the onion for 3 or 4 minutes to soften. Add the garlic, jalapeno, cumin, chili powder, cinnamon and chicken. Stir and cook to mix well and heat through. Season with salt, if desired. Remove from heat and stir in broccoli; divide into 6 equal portions, and set aside.
In blender or food processor combine tomatoes, cilantro and evaporated milk; blend well. Pour into pot and heat just to boiling. Remove from heat and dip each tortilla into the hot mixture to soften slightly. Fill each tortilla with 1/6 of the chicken mixture; roll up, and place seam side down in a baking dish large enough to hold all the enchiladas in a single layer. Repeat the process and pour the remaining tomato-milk mixture over enchiladas; sprinkle cheese over the top. Bake 15 to 20 minutes, or until sauce is bubbly, and serve with brown rice and a dollop of yogurt.
Per serving: 650 calories, 50g protein, 85g carbohydrates, 14g total fat, 3g dietary fiber
*Source: The New York Times.
Chinese Moo Shu
8 flour tortillas (steamed, held warm)
1 pound chicken meat (boneless, skinless, julienned)
2-3 ounces bamboo shoots (julienned)
2-3 ounces bean sprouts
6-8 Chinese mushrooms (reconstituted, julienned, save water)
2-3 Chinese fungus (reconstituted, julienned)
20 lily buds (reconstituted, tied in knot)
3 tablespoons black bean garlic sauce
3 tablespoons soy sauce
1 tablespoon fresh ginger (grated)
2 tablespoons rice wine or sherry
1/2 cup hoisin sauce
salt and pepper to taste
as needed, cornstarch
as needed, Pam
Marinate meat in soy, ginger, and wine or sherry, for 20 minutes to 1 hour. Heat wok, add Pam, and cook the chicken. Add mushrooms, cook, then add fungus and lily buds. Cook, then add bean sprouts. Mix well and finally add in mushroom juice. Thicken with cornstarch and mushroom juice. Add black bean sauce, soy sauce and salt to taste. Remove from heat and adjust seasoning. Top with green onion.
To serve, lay a steamed tortilla on a plate. Spread lightly with hoisin sauce. Place 1-2 tablespoons of chicken mix, spreading evenly across the diameter of the tortilla. Roll the tortilla like a burrito and it is ready to eat.
Per serving: 208 calories, 12g protein, 4g fat, 9g carbohydrates, 2g dietary fiber
* Source: The “Creative Low Fat Cuisine” cookbook by Bart Goldberg.