Chicken Enchilada Soup

Chicken Enchilada Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
1 cup chopped onion (about 1 medium)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon ground cumin
1 can (16 ounces) navy beans
1 can (28 ounces) diced tomatoes
2 cans (14.5 ounces each) fat-free chicken broth (see Notes)
1 can (8 ounces) tomato sauce
2 cans (4 ounces each) chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
1⁄2 cup chopped fresh cilantro
1 cup shredded cheese
10 thin corn tortillas

Directions

1. Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
2. Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat.
3. Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
4. When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Chicken and Black Bean Salsa Burritos

Chicken and Black Bean Salsa Burritos

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 4 burritos
Serving Size 1/2 burrito

Ingredients

1 can (15 ounces) black beans, drained and rinsed
2 green onions, chopped
1 Tablespoon lemon juice
1⁄4 teaspoon ground cumin
1⁄2 teaspoon salt, divided in half
4 boneless, skinless chicken breasts
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground black pepper
1⁄2 cup pepper jack cheese, grated
4 (9 inch) flour tortillas

Directions

1. Preheat oven to 350 degrees.
2. Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
3. Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
4. Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
5. Let chicken cool; slice into strips or chunks.
6. Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
7. Roll up the burritos and wrap each one in foil.
8. Bake burritos until the cheese melts, about 15 minutes.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Tuna Quesadillas

Tuna Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 quesadilla
Serving Size 1 quesadilla

Ingredients

1 can (5 ounce) tuna in water, drained
1⁄2 cup corn kernels (fresh, cooked, or frozen)
1⁄2 cup bell pepper, diced
1⁄2 cup cheese, shredded (try cheddar or mozzarella)
4 8-inch flour tortillas

Directions

1. In a bowl, mix together tuna, corn, bell pepper and cheese.
2. Spread ¼ of the filling over half of each tortilla. Fold tortilla in half over the filling.
3. Heat each quesadilla in a skillet over medium heat until the cheese is melting.
4. Turn the quesadilla over and cook for an additional 30 seconds to 1 minute.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

1. Preheat large skillet over low heat (250 degrees in an electric skillet).
2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
4. Turn over and cook other side until golden, about 1 minute.
5. Remove to a plate and repeat until all tortillas are heated.
6. Mix together nonfat yogurt, cilantro and salt to make the dip.
7. Cut each quesadillas intowedges and serve immediately with the dip.
8. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.

Turkey Cranberry Quesadilla

Turkey Cranberry Quesadilla

Prep time: 5 minutes
Cooking time: 5 minutes
Makes: 1 serving
Serving Size 1 quesadilla

Ingredients

1 8-inch whole wheat tortilla
2 Tablespoons shredded mozzarella cheese
2 Tablespoons cranberry sauce or dried cranberries
2 Tablespoons cooked turkey, chopped or shredded
1⁄3 cup spinach

Directions

1. Sprinkle shredded cheese evenly over one half of the tortilla. Add cranberry sauce or dried cranberries, turkey and spinach, then fold the tortilla in half over the filling.
2. Heat a medium skillet over medium heat (300 degrees in an electric skillet). Lightly spray with cooking spray, then place tortilla in the skillet. Cover and cook for 2 to 3 minutes on each side, or until the outside is golden brown and contents are heated through.
3. Refrigerate leftovers within 2 hours.

Notes

• Substitute beans, tofu, or other cooked meat for the turkey.
• For extra flavor, add a dash of cayenne pepper or chili powder before folding the quesadilla in half.

Tortilla Casserole

Tortilla Casserole

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 12 servings
Serving Size 1 wedge

Ingredients

1 cup medium salsa
1 can (8 ounces) tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
1⁄2 cup packed fresh cilantro leaves
4 whole wheat tortillas, 10-inch diameter
6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 
2. In a small bowl, mix salsa and tomato sauce.
3. In a medium bowl, mix black beans, corn and cilantro.
4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 
7. Refrigerate leftovers within 2 hours. 

Notes

• Try kidney or pinto beans instead of black beans.
• Add leftover cooked chicken, turkey or ground beef.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Sunshine Roll-Ups

Sunshine Roll-Ups

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1 'wrap'

Ingredients

1 cup cooked, diced chicken
1⁄2 cup finely chopped celery
2⁄3 cup canned, drained mandarin oranges
1⁄4 cup minced onion (green, red, or yellow)
2 Tablespoons mayonnaise
1 teaspoon soy sauce
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄4 teaspoon pepper
1 large whole wheat tortilla
4 medium lettuce leaves, washed and patted dry

Directions

1. In medium bowl, mix chicken, celery, oranges, and onions.
2. Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
3. Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
4. Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
5. Place 1/4 of chicken mixture in the middle of each lettuce leaf.
6. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
7. Refrigerate leftovers within 2 hours.

Notes

• No oranges? Use halved grapes or diced apples.
• Instead of chicken, try using 1 cup cooked/drained garbanzo beans, or 1 cup of small tofu cubes.

Easy Cheesy Enchiladas

Easy Cheesy Enchiladas

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 16 servings
Serving Size 1/2 enchilada

Ingredients

2 cans (15 ounces each) black beans, drained and rinsed
1⁄2 cup salsa
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 1⁄2 cups shredded cheese
8 10" whole wheat flour tortillas
1 can (15 ounces) enchilada sauce

Directions

1. Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
2. Mix beans, salsa, corn, and half of the cheese together in a bowl.
3. Spoon about 1/2 cup of the bean mixture onto each tortilla.
4. Roll the tortilla and place seam-side down in baking dish.
5. Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
6. Bake for 15-20 minutes, or until hot.
7. Refrigerate leftovers within 2 hours.

Notes

• This dish can be prepared in a microwave safe dish. Prepare as above and cook on HIGH in the microwave for 7-10 minutes or until steaming hot. Covering the dish will reduce spattering.
• Substitute pinto beans or kidney beans for the black beans.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Breakfast Burritos

Breakfast Burritos

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 8 servings
Serving Size 1/2 burrito

Ingredients

4 eggs
1⁄4 cup 1% milk
salt, pepper, and chili powder to taste
1 teaspoon oil
4 (10 inch) flour tortillas
1 cup fat-free refried beans
1⁄2 cup (4 ounces) grated cheddar cheese
1 tomato, chopped

Directions

1. Mix eggs, milk and seasonings in a bowl.
2. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the tortillas on a griddle, or wrap in foil and heat in the oven.
5. Warm the refried beans in a separate pan.
6. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half, and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Try your favorite salsa in place of the tomato.
• Use other vegetables that you have in the refrigerator, such as green or red bell peppers, or cooked corn.
• Serve with guacamole or light sour cream.