Notes:

Recipe from Healthy Heart Cookbook

Cal 220, Fat 5g (sat fat 1g) fiber 1g, Carb 24g, Protein 19g, Chol 41mg, Na 428mg

Ingredients

• 2 whole chicken breasts (boneless, skinless)
• 3 stalks celery, cut into chunks
• 1 med onion, cut into chunks
• 1 1/2c chicken stock

Sauce:

• 1 8oz can tomato sauce
• 1 tsp gd cumin
• 1/4 tsp chili powder
• 1/4 tsp salt
• 1/2 tsp black pepper

Filling:

• 1/2 gr pepper, diced
• 1/2 med white onion, diced
• 1 large tomato, diced
• 1 3 1/2 oz can whole gr chilies, diced
• 1/4c chicken stock
• 1/4 tsp salt
• 1/4 tsp black pepper
• 8 corn tortillas
• 2 oz part skim mozzerella cheese, thinly sliced

Directions

1. In a med stock pot combine chicken, celery, onion, and chicken stock. Bring to a boil, cover, reduce heat to a simmer and simmer 30min. Remove from heat and let sit in stock for 15 min.. Discard celery and onion and tear chicken into strips.
2. To prepare sauce, combine all ingredients and allow to sit for 20 min.
3. To prepare filling: In a med stockpot, combine gr pepper, onion, tomato, gr chillies, 1/4 c chicken stock, salt and pepper. Cook over low heat 20 min. Add chicken and mix.
4. To assemble: Place 1/4 cup filling into each tortilla along with mozzerella cheese and 1 tsp sauce. Roll and place seam side down in a lightly greases pan. Pour remaining sauce over top and cover with foil. Bake at 350oF 20 min.

** Only tortillas that are not made with lard or sat oil should be used.

Notes:
Per Serving: Cal 144, Carb 6g, Protein 18g, Chol 46mg, Na 304mg, Fe 2mg, Fat 6g

Ingredients

2 tbsp lime juice 1/4c oil 1 tbsp soy sauce 1/2 tsp garlic powder 1/2 tsp chili powder 2 boneless chicken breasts 1 med onion, sliced and separated into rings 1 gr pepper seeded and cubed

Directions

1. Combine 1st 5 ingredients in flat glass container and add chicken, onion and green pepper. Marinate 1 hour at rm temp. 2. Remove chicken and grill or broil at med temp for 15-20 min until done. 3. Cook onion, pepper and marinade over med heat until veggies are tender and marinade evaporates. 4. Cut chicken into thin strips and combine with veggies.

Ingredients

1/3c cider vinegar 2 tbsp sugar 2 tbsp worcestershire sauce 1 1/2 tsp salt 1/4 tsp cayenne pepper 2 lbs left over pork loin roast 8 flour tortillas Avocado chopped tomatoes chopped red onions

Directions

1. Combine cider thru cayenne pepper in med sauce pan. Heat to boiling over high heat and reduce heat to low and simmer 5 min. 2. Cut pork into 1″ thick slices and then shred by hand 3. Stir pork into sauce and cover. Heat thru 4. In a large dry skillet over med high heat, toast tortillas 1 at a time until crisp and slightly charred around edges (1-2 min per side) 5. Serve to make your own with veggies

Notes:
Recipe from Cooking Light: Per Serving: Cal 423, Fat 11g, Chol 18mg, Fe 5mg, Na 758 mg, Ca 353mg

Ingredients

1 tbsp olive oil 1c chopped red bell pepper 3/4c chopped gr bell pepper 1/2c chopped red onion 1/2c chopped seeded anaheim chile or l can chopped gr chilies, drained 2 tbsp chopped fresh cilantro 1 tsp dried oregano 1 tsp chili powder 1/2 tsp gd cumin 2c no salt tomato juice 2-15oz cans blk beans, drained 2-15oz cans cannellini beans, drained 1c shredded lowfat sharp cheese cooking spray 7-8″ flour tortillas

Directions

1. Heat oil in large nonstick skillet over med heat. Add bell peppers, onion and next 5 ingredients (thru cumin). Saute 5 min until tender. Add juice and cook 8min until reduced to 2 1/2 cups. 2. Combine blk beans and 1/2 tomato juice mixture. Stir to mix. Add cannellini beans into remaining juice mixture and set both aside. 3. Preheat oven to 325oF 4. Combine cheeses in a bowl. Line a 9″ pie plate with foil, allowing foil to extend over opposite edges of pie plate. Repeat process with another sheet foil extending over remaining edges of pie plate. Coat foil with cooking spray. 5. Place 1 totilla in bottom dish. Spread 1c cannellini bean mix, sprinkle with 1/4c cheese mix. Place 1 tortilla over cheese and press. Spread 1c blk bean mix and sprinkle with cheese. Repeat layers ending with blk bean mix and cheese. 6. Bring edges of foil to center and fold to seal 7. Bake at 325oF for 40min 8. Remove from oven, let stand 10 min. covered and10 min 9. Remove foil, unwrap pie and slide onto serving plate

Notes:
Recipe from Cooking Light: Per Serving: Cal 335, Fat 9g, Chol 112mg, Na 825mg, Fe 3.8mg, Ca 280mg

Ingredients

1/2lb gd turkey 1c chopped onion 1 3/4 tsp gd cumin 1 1/2 tsp dried oregano 1/2 tsp garlic powder 1/4 tsp salt 1/4 tsp pepper 1-16oz can refried beans red onion slices 2-4oz cans whole gr chilies, drained and cut lengthwise into 1/4′s 1c preshredded colby jack (4oz) 1c frozen whole corn kernels, thawed and drained 1/3c flour 1/4 tsp salt 1 1/3c skim milk 1/8 tsp hot sauce 2 large eggs lightly beatened 2 large egg whites lightly beatened

Directions

1. Preheat oven to 350oF 2. Cook turkey and onion in skillet over med-high heat until browned. Remove from heat, add cumin and next 5 ingredients (cumin thru beans) 3. Arrange 1/2 of green chilies in 11 X 7″ baking dish. Top with cheese and spoon mounds of turkey mixture onto cheese, spread gently leaving a 1/4″ border around edge of dish. Top with corn. Arrange remaining gr chilies over corn and top with 1/2c cheese. 4. Combine flour and salt in a bowl, gradually add remaining ingredients. Stir with a whisk until blended. Pour over casserole. Bake at 350oF for 1 hr 5 min. Let stand. 5. Garnish with onion slices and cilantro

INGREDIENTS

Salad Ingredients 1 lb spinach 2 red bell peppers- roasted 1 1/2c corn 3 oz feta cheese 2 corn tortillas in thin strips- toasted lime wedges Tequila-Orange Vinegrette 1 oz tequila 1/4c OJ 1 tbsp OJ concentrate 1 1/2 oz orange liquer 1 clove garlic 1 1/2 tsp dijon mustard 3 tbsp rice wine vinegar 4-5 tbsp canola oil 1/2 tsp salt 1/8 tsp white pepper

DIRECTIONS

For Vinegrette 1. Put tequila, OJ, OJ conc, Orange liquer in sm sauce pan and bring to boil. Boil 3-4 min until reduced by about 1/3 the vol 2. Into a blender, place the garlic, mustard and reduced OJ mixture and blend until smooth. Add sugar, vinegar, oil, salt and pepper and blend until smooth For Salad 1. Cut spinach into bite sized pieces and toss with roasted red peppers, corn, cheese and vinegrette 2. Garnish with lime wedges and tortilla strips

INGREDIENTS

• 1/2 cup sour cream
• 1/2 cup mayonnaise
• 2 tablespoons drained bottled horseradish
• 1 pound lump crabmeat, picked free of shell
• 1 cup dry bread crumbs 3 scallions including green tops, chopped
• 1/4 cup chopped fresh parsley
• 1/4 teaspoon salt
• 1/4 teaspoon fresh-ground black pepper
• 3 tablespoons cooking oil
• 1 pinch cayenne pepper

DIRECTIONS

1. In a small bowl, whisk together the sour cream, 1/4 cup of the mayonnaise, and the horseradish.
2. In a large bowl, combine the crabmeat, the remaining 1/4 cup mayonnaise, 1/4 cup of the bread crumbs, the scallions, parsley, cayenne, salt, and pepper.
3. Shape the crab mixture into eight patties.
4. Coat the patties with the remaining 3/4 cup bread crumbs and pat off the excess.
5. In a large nonstick frying pan, heat the oil over moderate heat.
6. Working in batches if necessary, fry the cakes until golden brown and crisp, about 2 minutes.
7. Turn and fry until golden brown on the other side, about 2 minutes longer.
8. Drain on paper towels.
9. Serve with the horseradish cream.

FISH ALTERNATIVES: There’s really no substitute for sweet fresh crabmeat#but for a completely different taste, you could use one pound of cod, cooked and flaked.

WINE RECOMMENDATION: A full-bodied white such as a chardonnay from California will be delightful with the crab. Try to find one that isn’t too oaky#just full of the taste of ripe fruit.