Chicken and Black Bean Enchiladas

Ingredients:

Cooking spray

1 cup canned black beans, rinsed and drained

2 tsp. chili powder

1 tsp. ground cumin

1 jalapeno, seeded and minced (optional)

1/2 cup salsa of your choice

4 (9-inch) whole-wheat tortillas

12 oz. boneless, skinless chicken breast, cooked and shredded

1/2 cup shredded reduced-fat Monterey Jack cheese

1/2 cup chopped scallions

Directions:

Preheat the oven to 400 degrees. Coat a shallow baking pan with cooking spray and set aside.

In a large bowl, combine the beans, chili powder, cumin, jalapeno and 1/4 cup of the salsa. Mash the ingredients with a fork until blended.

Spoon the mixture onto the center of each tortilla. Divide the chicken evenly among the four tortillas and place over the bean mixture. Roll each tortilla, fold in the ends and place side-by-side in the bottom of prepared pan. Top each rolled tortilla with the remaining salsa, cheese and scallions.

Cover the pan with foil and bake 20 minutes. Uncover and bake 10 more minutes, until the cheese is golden. Serve immediately.

Makes four servings. Per serving, 390 calories, 9 g. total fat (2 g. saturated fat), 35 g. carbohydrate, 38 g. protein, 6 g. dietary fiber, 510 mg. sodium.

–From the American Institute for Cancer Research

Orange Rosemary Roasted Chicken

Ingredients:

3 skinless, bone-in chicken breast halves, each 6 ounces

3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces

2 garlic cloves, minced

1 1/2 teaspoons extra-virgin olive oil

3 teaspoons fresh rosemary, minced, or 1 teaspoon dried rosemary

1/8 teaspoon freshly ground black pepper

1/3 cup orange juice

Directions:

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil and sprinkle with rosemary and pepper. Place chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.

Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Serves 6. Per serving, 170 calories; 25 g. protein; 76 mg. cholesterol; 70 mg. sodium; 6 g. total fat; 1.5 g. saturated fat; 16 mg. calcium.

–From the Mayo Clinic’s Housecall email newsletter

Papaya, Chicken and Pecan Salad

Ingredients:

1 cup water

1/2 pound boneless, skinless chicken breasts

4 cups torn romaine lettuce

1 medium papaya (about 1 1/2 cups), halved, seeded, peeled and cubed

1 cup red pepper strips (about 1 large pepper)

2 scallions, sliced (about 1/4 cup)

2 Tbsp. red wine vinegar

1 Tbsp. fresh lime juice

1 tsp. honey

1 garlic clove, minced (about 1/2 tsp.)

1/2 tsp. Dijon mustard

11/2 Tbsp. olive oil

Salt and freshly ground black pepper, to taste

1/4 cup pecan halves, toasted

Directions:

Bring the water to a boil in a 10-inch nonstick skillet. Add the chicken breasts and return to a boil. Cover and reduce the heat to low. Cook for about 15 minutes, or until the chicken is cooked through. Transfer the cooked chicken to a plate, cover and cool in the refrigerator.

Meanwhile, in a large salad bowl, combine the lettuce, papaya, red pepper and scallions. Set aside.

In a smaller bowl, whisk together the vinegar, lime juice, honey, garlic and mustard. Slowly add the oil and whisk until well-blended. Add the salt and pepper, to taste. Set aside.

Cube the cooled chicken into bite-sized pieces and combine with the dressing. Add the chicken and dressing to the salad greens and toss. Top with toasted pecans and serve.

Makes 4 servings. Per serving: 210 calories, 11 g. total fat (1.5 g. saturated fat), 13 g. carbohydrates, 15 g. protein, 4 g. dietary fiber, 135 mg. sodium.

From the American Institute for Cancer Research

 

Turkey Wraps with Mango and Curried Mayonnaise

Ingredients:

2 tsp. curry powder

1/2 cup fat-free or reduced-fat mayonnaise

2 tsp. fresh lemon juice

Salt and freshly ground black pepper, to taste

4 whole-wheat tortillas, each cut in half

8 oz. thinly sliced turkey

4 cups thinly sliced romaine lettuce

2 cups thinly sliced, seeded and peeled cucumber

1 ripe mango, peeled, pitted, chopped (about 1 cup) , or 1 cup mango chutney

1/2 ripe avocado, peeled, pitted, cut into 8 thin slices

Directions:

Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl.  Stir in mayonnaise and lemon juice. Season to taste with salt and pepper. Chill, covered, until ready to use.

When ready to serve, place one-half tortilla on a work surface. Spread with about 1 tablespoon curried mayonnaise. Place one-fourth of the turkey in the center. Top with 1/2 cup lettuce, 1/4 cup cucumber and 2 tablespoons mango or chutney. Top with an avocado slice. Roll up like a burrito. Repeat process for remaining wraps. Serve, or make up to four hours ahead and refrigerate wrapped tightly with plastic wrap. Bring to room temperature before serving.

Makes 4 servings. Per serving: 303 calories, 10 g total fat (2 g saturated fat), 39 g carbohydrate, 21 g protein, 7 g dietary fiber, 457 mg sodium.

From the American Institute for Cancer Research

Chili With Turkey

Ingredients:

2 Tbsp. canola oil

2 cups chopped onion

5 garlic cloves as desired, chopped fine

1 red bell pepper, seeded and chopped coarse

2 Tbsp. chili powder

1/4 tsp. cayenne pepper, or as desired

1 Tbsp. cumin

1 tsp. dried oregano

1/2 tsp. cinnamon (optional)

3 cans (16 oz. each) of 3 different types of beans (kidney, black, garbanzo, etc.) rinsed and drained

1 cup frozen corn (or canned corn, drained)

1 can (28 oz.) crushed tomatoes, with juice

1 cup low-sodium vegetable tomato juice 

Salt and freshly ground black pepper to taste

3 cups diced cooked turkey

Hot sauce to taste

Reduced-fat sour cream and shredded cheese (optional garnish)

Directions:

Heat oil in large, deep pot over medium-high heat until hot. Stir in onion, garlic and bell pepper. Lightly saute until onion is translucent, garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and juice.

Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper. Stir in turkey and simmer an additional 15 minutes. Adjust seasonings as desired, adding more salt, pepper and hot sauce. Serve accompanied by reduced-fat sour cream and cheese as toppings, to taste.

Makes 10 servings. Per serving: 289 calories, 8 g fat (1 g saturated fat), 34 g carbohydrate, 22 g protein, 10 g dietary fiber, 560 mg sodium.

–From the American Institute for Cancer Research