Creamy Chicken Enchiladas

Serves: 6

By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.

INGREDIENTS

• 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
• 4 cups torn fresh spinach leaves
• 2 green onions, thinly slice
• 1 (8 oz) carton of nonfat sour cream
• 1/4 cup plain, nonfat yogurt
• 2 tablespoons whole grain flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/2 cup 1% milk
• 1 jalapeño pepper, seeded and minced
• 6 whole wheat tortillas, 6-8 inches in diameter
• 1 1/2 low fat shredded cheddar cheese

DIRECTIONS

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside. 
3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well. 
4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping. 
5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish. 
6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through. 
7. Sprinkle with cheddar cheese and let stand for 5 minutes. 
8. Top with salsa and chopped green onions as desired and serve. 

NUTRITION INFO

Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Source

Mustard-Rosemary Chicken Skewers

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 45 minutes
Cook time: 8 minutes

1 tbsp Dijon mustard
2 tsp balsamic vinegar
1 tsp finely chopped fresh rosemary
2 garlic cloves, finely chopped
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsp extra-virgin olive oil plus additional for grilling
2 lbs boneless, skinless chicken thighs, cut into 1 1/2-inch chunks
1 yellow bell pepper, seeded and cut into 1-inch pieces
4 scallions, trimmed and cut into 1 1/2 inch pieces

1. In a small bowl, mix together the mustard, vinegar, rosemary, garlic, salt and black pepper. Slowly whisk in the oil.
2. Place the chicken, bell pepper and scallions in a large bowl. Add the marinade; toss to coat. Cover tightly with plastic wrap and refrigerate 30 minutes.
3. Heat the grill to medium high and brush the grate generously with oil. Thread the chicken, pepper and scallion pieces onto skewers. (If skewers are wooden, soak in water 30 minutes prior to threading.) Transfer to grill; close the cover and cook, turning occasionally, until meat is slightly charred and no longer pink, 6-8 minutes.

Nutrition facts per serving:
264 calories, 30 g protein, 3 g carbohydrates, 14 g fat (3 g saturated), 1 g fiber

Grilled Avocado with Fresh Tomato Salsa

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 10 minutes
Cook time: 2 minutes

2 avocados
1 large tomato, cored and cut into 1/2-inch cubes
1 tbsp chopped fresh cilantro
1 tbsp finely chopped scallion
2 tsp finely chopped jalapeno
1 tsp freshly squeezed lime juice
1 tsp extra-virgin olive oil plus additional for grilling
1/8 tsp salt plus additional to taste

1. Halve the avocados length-wise; pit and peel. Slice a thin layer from the rounded bottom of each half so that it sits flat.
2. In a small bowl, combine the tomato, cilantro, scallion, jalapeno, lime juice, 1 tsp oil and 1/8 tsp salt. Add salt to taste if necessary.
3. Heat the grill to high. Brush avocado halves lightly with oil; grill 1 minute a side, until lightly charred.
4. Place avocado halves on a platter, spoon in tomato salsa into wells. Serve immediately.

Nutrition facts per serving:
141 calories, 2 g protein, 8 g carbohydrate, 13 g fat (2 g saturated), 5 g fiber

Sesame and Garlic Flank Steak with Grilled Asparagus

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 10 minutes (plus 4 hours marinating)
Cook time: 15 minutes

2 large garlic cloves, finely chopped
2 pinches salt plus additional for seasoning
1 1/2 tbsp honey
1 tbsp fresh lemon juice
1 tbsp soy sauce
1 tbsp plus 2 tsp toasted sesame oil
1 3/4 pounds lean flank steak, patted dry
Freshly ground pepper
1 pound asparagus, trimmed

1.  Using the flat side of a knife or a mortar and pestle, mash together the garlic and pinch of salt until the mixture forms a paste; transfer to a small bowl. Mix in the honey, lemon juice and soy sauce; slowly whisk in 1 tsp oil.
2.  Place the steak in a shallow dish or bowl. Pour the marinade over the steak and turn to coat. Cover with plastic wrap and refrigerate for at least 4 hours.
3.  Heat the grill to high. Remove steak from marinade and season lightly with salt and black pepper. Transfer to grill; close the cover and cook to desired doneness, about 5 minutes a side for medium rare. Let meat rest on a cutting board 5 minutes.
4.  Meanwhile, toss the asparagus with remaining oil and sprinkle with pinch of salt. Place in a grill basket; close cover and cook 2-3 minutes a side, until tender. Slice meat thinly and serve with asparagus.

Nutrition facts per serving:
258 calories, 30 g protein, 7 g carbohydrate, 12 g fat (4 g saturated), 1 g fiber

Grilled Mushroom and Ricotta Pizza

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 15 minutes
Cook time: 9 minutes

1 tbsp extra-virgin olive oil plus additional for grilling and drizzling
1 oz. cremini mushrooms, trimmed and thinly sliced
All-purpose flour for dusting
1 8-oz round prepared whole-wheat pizza dough, defrosted if frozen
1 garlic clove, thinly sliced
1/4 tsp dried oregano
1/2 cup low-fat ricotta
1/4 cup fresh basil leaves

1.  Heat one side of the grill to medium high and brush the grate with oil. In a large bowl, toss the mushrooms and 1tbsp oil. 
2.  Dust an overturned baking sheet and a work surface with flour. Roll out the dough to form a 12-inch round; transfer to prepared baking sheet.
3.  Top dough with the mushrooms, garlic and oregano. Drop dollops o ricotta over the pizza. Drizzle with oil and season with salt.
4.  Slide pizza onto the heated side of the grill. Close the cover and cook until the underside of pizza is crisp and golden, 2-4 minutes. Slide the pizza to unheated side of grill. Close cover and cook 3-5 minutes, until the cheese is melted and vegetables are tender.
5.  Top with the basil and additional oil and salt to taste. Slice and serve.

Nutrition facts per serving:
239 calories, 11 g protein, 31 g carbohydrate, 9 g fat (2 g saturated), 2 g fiber

Moroccan Shrimp with Spinach

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 40 minutes
Cook time: 7 minutes

1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp cayenne
Pinch ground allspice
1/4 tsp salt
1 pound large shrimp, peeled and deveined
10 ounces fresh baby spinach
3 tbsp extra-virgin olive oil

1. Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 tsp salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.
2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12 inch sheets of heavy duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal.
3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5-7 minutes. Serve immediately.

Nutrition facts per serving: 
229 calories, 25 g protein, 4 g carbohydrate, 12 g fat (2 g saturated fat), 2 g fiber

Low-Fat Maple Granola

Serves: 6

Start your day with this hearty, vitamin-rich granola. Easy to make in just a few minutes.

INGREDIENTS
2 cups old-fashioned oats
1/4 cup wheat germ
1/4 cup whole almonds
1/4 cup pumpkin seeds
1/4 cup flaked coconut (unprocessed)
1/3 cup maple syrup
1/4 cup apple juice concentrate
1 teaspoon cinnamon
1 teaspoon vanilla
1/2 teaspoon salt
1/2 cup dried fruit

DIRECTIONS
1. Preheat oven to 300° F.
2. In a large bowl, combine all ingredients except the dried fruit and toss well.
3. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned.
4. Stir in dried fruit.

NUTRITION INFO (per 5/8-cup serving)
Calories: 352.6
Fat: 8.4 g
Carbohydrates: 60.0 g
Protein: 11.9 g