Fiesta-Time Chicken Flautas

I absolutely love Mexican food, but it's so difficult to be disciplined enough to choose the healthy options when tacos, chips, and salsa are always calling my name. Check out Hungry Girl's Flauta recipe; it takes the guilt out of this normally fried meal.

Fiesta-Time Chicken Flautas


PER SERVING (1/2 of recipe, 2 flautas): 188 calories, 2g fat, 556mg sodium, 24.5g carbs, 3g fiber, 4g sugars, 17g protein -- PointsPlus® value 4*

With flavor like this, who needs a fryer? These zesty chicken rollups RULE!





Ingredients:
1/4 cup picante sauce (like the kind by Pace)
1/4 cup shredded fat-free cheddar cheese
3 oz. cooked and finely chopped skinless lean chicken breast
3 tbsp. diced onion
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. ground cumin
1/8 tsp. salt
Four 6-inch yellow corn tortillas
2 tsp. chopped cilantro

Directions:
Preheat oven to 350 degrees. Prepare a baking sheet by spraying it with nonstick spray. Set aside.

In a medium bowl, combine picante sauce with cheese and mix well. In another bowl, combine chicken, diced onion, and seasonings; mix well. Set both bowls aside.

Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable. Set aside.

Place one tortilla flat on a clean dry surface (keep the rest between the paper towels), and spread 1/4th of the saucy cheese mixture (about 1 tbsp.) onto the bottom third of the tortilla. Top with 1/4th of the chicken mixture (about 3 tbsp.). Sprinkle with 1/2 tsp. cilantro. Tightly roll tortilla up from the bottom around the filling. Repeat with remaining tortillas, cheese mixture, chicken mixture, and cilantro, for a total of 4 flautas.

Carefully transfer flautas to the baking sheet, seam side down. Spray the tops with nonstick spray. Bake in the oven until tortilla edges are lightly browned and crispy, 15 - 20 minutes.

Serve and enjoy!

MAKES 2 SERVINGS

Tostadas from Lynn's Kitchen Adventures

Here is another super easy and delicious recipe from Lynn's Kitchen Adventures...Instead of taco night, how about making tostadas for the family? Check out Lynn's tostada recipe here and enjoy!

Vegetable Soft Tacos with Chipotle Sour Cream

I love this! From Health.com, check out recipes for comfort food with a vegetarian spin. For those of us who don't eat meat or are sometimes in the mood for meat alternatives, this recipe collection has great recipes that are still filling and still taste great.

Vegetable Soft Tacos With Chipotle Sour Cream
The perfect vegetarian summer meal!

Serves 4

2 cups corn (fresh or frozen)
2 limes, juiced
2 tsp. cumin
1 1/2 tsp. paprika
2 tsp. salt
2 tbsp. olive oil
2 red bell peppers, sliced thin
1 red onion, sliced thin
1 can (15 oz.) black beans, drained and rinsed (or make your own!)
1 green cabbage, sliced thin
1 bunch fresh cilantro, minced
1 tbsp. white vinegar
1 1/2 tsp. sugar
1 avocado
3 radishes, sliced thin
1 cup sour cream
2 canned chiles in adobo sauce, seeded and diced plus 2 tsp. of the adobo sauce
1/2 cup shredded Monterey Jack cheese
Whole-wheat tortillas

1. Preheat oven to 425 degrees. Toss together corn, 1 tbsp. of olive oil, lime juice, 1 tsp. salt, cumin, bell peppers, and onion in a large bowl, then spread on half a baking sheet.

2. In a large bowl, toss together remaining olive oil, paprika, 1 tsp. salt, and black beans. Spread on the other half of the baking sheet.

3. Bake for 20 to 25 minutes, tossing occasionally, until beans are crispy and veggies are cooked.

4. While that’s baking, combine cabbage, cilantro, vinegar, sugar, diced avocado, radishes, and a pinch of salt. Set aside.

5. In a small bowl, mix together sour cream, chili peppers, and adobo sauce.

6. When veggies and beans are done, fill tortillas, then layer on cabbage mixture and a drizzle of sour cream. Sprinkle with cheese.

Chili-Lime Tilapia with Black Bean Corn Salsa

Here is another great fish recipe find. I found this one from Hippie Mom at Great Contradictions. It uses tilapia and fresh homemade salsa to create a zesty and flavorful, healthy meal.

Read more...

From Self's November 2008 feature of Eat Healthy All Week, here is a great protein packed, Mexican style breakfast.

Scrambled Eggs Rancheros

Serves 1

INGREDIENTS

• 2 egg whites
• 1 whole egg
• 1/4 cup canned black beans, rinsed and drained
• 2 tablespoons part-skim mozzarella
• 1 tablespoon finely chopped onion
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon sweet paprika
• 1/2 teaspoon extra light olive oil
• 8 tablespoons tomato salsa
• 1 slice whole-wheat toast
• 1 tablespoon fresh cilantro (optional)

PREPARATION

1. Combine egg whites, whole egg, beans, cheese, onion, salt, pepper and paprika in a bowl. Warm oil in a small skillet over medium-high heat. Add egg mixture and reduce heat to low. Cover and cook without stirring until eggs begin to set, 2 to 3 minutes. Top with salsa; cover and cook until egg is cooked through, about 2 minutes. Transfer toast to a plate and top with eggs; garnish with cilantro, if desired.

THE SKINNY

363 calories per serving, 12.7 g fat (3.7 g saturated), 37.7 g carbs, 7.4 g fiber, 25.2 g protein

From Self's November 2008 feature of Eat Healthy All Week, here is a neat recipe for no bake Vegetable Taco Salad.

Vegetable-Taco Salad

Serves 1

INGREDIENTS

Dressing

• 2 tablespoons tomato salsa
• 1 tablespoon reduced-fat sour cream
• 1 teaspoon extra light olive oil
• 1 teaspoon taco seasoning

Salad

• 1 teaspoon extra light olive oil
• 1 small celery stalk, thinly sliced
• 1/2 tablespoon chopped onion
• 1/2 clove garlic, chopped
• 1/2 cup broccoli florets
• 1 teaspoon tomato paste
• 1 teaspoon taco seasoning
• 1/2 cup low-sodium nonfat chicken broth
• 1 cup fresh baby spinach
• 1/2 cup canned black beans, rinsed and drained
• 1 tablespoon grated 2 percent cheddar
• 1 tablespoon chopped black olives
• 3 corn tortillas, each sliced into 6 wedges and lightly toasted

PREPARATION

1. For dressing

   Blend all dressing ingredients with 1 tbsp water in a mini-chopper or blender; set aside.

1. For salad

   Warm oil in a large skillet over medium heat. Cook celery, onion and garlic until onion softens, 4 to 5 minutes. Add broccoli and tomato paste. Cook, stirring occasionally, until tomato paste becomes fragrant, about 2 minutes. Sprinkle with taco seasoning. Add broth and cover. Cook until broccoli is tender, 3 to 4 minutes. Stir in spinach and beans. Let cool. If packing your lunch, place vegetable mixture and tortillas in separate resealable containers. Sprinkle vegetables with cheese and olives. When ready to eat, microwave vegetables for 30 to 40 seconds on high and top with tortillas and dressing.

THE SKINNY

426 calories per serving, 15.5 g fat (3.5 g saturated), 57.8 g carbs, 13.6 g fiber, 16.4 g protein