Chicken enchiladas

Healthy-style with non-fat plain Greek yogurt, whole-wheat tortillas, and salsa verde!

Ok, I’ll admit that I’m skeptical of any “low-fat” or “low-calorie” recipe, but this one sounded especially good, so I gave it a shot. It delivers on taste and health, no doubt!

I modified this recipe slightly from the Weight Watchers Chicken Enchiladas recipe in the “Five-ingredient, 15-minute recipes” edition, dated 3/24/17.

Here’s what you’ll need:

  • 8 (6-inch) whole wheat flour tortillas
  • 4 cups shredded rotisserie chicken (I used both breasts and one leg)
  • 1 single-serving container non-fat plain Greek yogurt
  • 4 oz. (about 1 cup or half an 8 oz. brick) shredded Colby-Jack cheese (or Monterrey Jack)
  • 1 (16 oz.) jar tomatillo salsa (the original recipe calls for salsa verde, but I couldn’t find anything by that exact name). I used this one that I found at the grocery store:

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  • 1/4 cup chopped fresh cilantro
  • Vegetable cooking spray

Here’s how to do it:

  • Preheat your broiler
  • Pull both breasts and a leg off of a rotisserie chicken, removing the skin
  • Shred the chicken with two forks, using the forks to pull the chicken in opposite directions
  • Cut an 8 oz. brick of Colby-Jack cheese in half and grate one half

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  • In a large bowl, mix the shredded chicken, the yogurt, 1/2 of the grated cheese, 1/4 of the jar of salsa, and 1/2 of the cilantro
  • Heat in the microwave for 2 minutes, then stir
  • Heat tortillas by stacking them, placing a damp paper towel between the tortillas as you go, then microwaving the stack for 45 seconds
  • Spray a 9X13 pan will cooking spray, then pour 2/3 of the remaining salsa in the bottom of the pan
  • One by one, fill each tortilla with a heaping spoonful of chicken mix (I used a large metal serving spoon), roll the tortilla around the mix and place the roll, seam-side down, in the pan
  • Top rolls with remaining salsa and cheese
  • Broil on high until the cheese melts and has a little crust on it. I broiled for about 4 minutes.
  • Top with remaining cilantro and enjoy!

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Jalapeno, kale, and cheese quiche

Shout out to my local farm stand, Janowski Gardens, for this one!

I modified this recipe slightly, but this meal is largely based off of a great recipe I found online and is written by the owner of a local farm stand here in the Finger Lakes region of New York state, Janowski Gardens. The direct link to the recipe is: http://www.janowskigardens.com/rellanos.html.

Here’s what you’ll need:

  • 1 pie crust  (I just buy it from the grocery store; it’s delicious!)
  • 3 eggs
  • 1 cup skim milk (you can use a kind higher in fat if you want to, but I don’t think this recipe needs it)
  • 1 cup shredded sharp cheese
  • 1/2 cup bread crumbs
  • 15 or so pickled jalapenos, diced, straight from the jar (use less to reduce the heat)
  • 1 large handful kale, tough stems removed and chopped into bit-size pieces
  • 1/2 tsp hot Mexican style chili powder (use less to reduce the heat
  • 1/4 tsp cumin
  • 1 teaspoon dried parsley
  • 1 tsp olive oil
  • Salt and pepper to taste

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Clockwise from left: Kale, shredded cheese, diced pickled jalapenos

Directions:

  • Preheat oven to 375 degrees F
  • Spread dough into a non-stick 9-inch metal pie pan
  • Put eggs in a large bowl and beat slightly with a whisk
  • Add breadcrumbs, kale, jalapenos, cheese, milk, breadcrumbs, olive oil, and spices
  • Mix together well
  • Pour mixture into the pan
  • Roll over and crimp edges of dough so that it’s even with the top of the pie pan
  • Brush top of dough with egg wash (crack an egg in a small bowl, beat it a bit, then use a pastry brush to scoop out the yolk and spread it over the crust)
  • Bake for 30-45 minutes, or until done (I cooked mine about 38 minutes)
    • Note: When the crust starts to brown, make a foil wrap to protect it as the egg mixture cooks. To make the foil wrap, cut off a long piece of foil, 18″ or so. Fold it down the middle, lengthwise, pushing on the fold firmly, then rip in half along the fold. Put one half on top of the other, and fold one end over several times, to join the halves. Open up and mold around the pie plate, just covering the crust.

Sorry for the wrinkley foil, but this was an afterthought… I should have made a video for this…

  • When the quiche is done, the middle will not wiggle when you jiggle the pan, and a butter knife will come out of the center of the quiche clean

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Serve and enjoy! I served mine with a green salad. Soup would also be delish!

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Modifications: leave out the spicy ingredients if you don’t like the heat; replace the jalapenos with diced bell pepper, diced onion, or very small, sligtly cooked broccoli florets; add a little diced ham – use your imagination!