Chicken enchiladas (reduced fat):
4 chicken breast halves, boneless
1 onion, chopped
1/2 tsp dried oregano
1/2 tsp dried parsley
salt and pepper to taste (you can omit the salt)
1 tbsp chili powder
1 large can of tomato sauce
1/2 cup water
1/3 cup chopped green and red bell peppers
1 clove garlic, minced
1 can black beans, rinsed and drained
1 jar taco sauce
3/4 cup low fat shredded Cheddar cheese
whole wheat flour tortillas
Chicken enchiladas (cont'd.)
Remove skin from chicken breast halves, or buy skinless, boil chicken for 10-15 minutes in a stock pot with water; take chicken out and cut it into cubes.
Put in a sauce pan, the cubed chicken, combined with onion, sour cream, parsley, oregano and pepper; heat for 3 minutes;
Stir in salt, tomato sauce, water, chili powder, green bell pepper, red bell pepper, garlic, and black beans.
Roll even amounts of mixture into tortillas. Arrange in a 9x13-inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese.
Bake uncovered in preheated oven at 350 degrees F until cheese is melted and sauce is bubbling, about 20 minutes. Cool 10 minutes before serving.
Jalapeno refried black beans
-16 oz. black beans, cooked or canned
-1/4 cup lard
-2 pickled jalapenos, chopped
-2 cloves garlic, chopped
-1/4 cup onion, chopped
-1/2 teaspoon cumin
-1 cup shredded Monterey Jack cheese
Melt lard in large skillet over medium heat. Cook garlic, onions and jalapenos until softened.
Jalapeno refried black beans (cont'd.)
Add cumin, and 1/2 cup of beans and mash with back of spoon or mashing utensil. If the mixture seems thick, add about a tablespoon of liquid from canned beans or the cooking liquid.
Continue to add beans and mash them together, adding liquid as necessary. Top with shredded cheese.
- 1 lb. round or flank steak, cut into strips
- yellow, red and/or green peppers, cut into strips
- onions, chopped
- 1 tbsp cooking oil
Heat oil in large skillet; brown meat until no longer red, about 15 minutes; add vegetables after 10 minutes; salt and pepper to taste
You can use this stir-fry mixture for steak fajitas
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