Healthy Chicken Enchiladas

January 1, 2012

I created this recipe after researching traditional chicken enchiladas.  I was able to cut out a lot of calories and fat just by using lighter versions of certain products and with just a little substitution.  Overall, each enchilada has about 135 calories. I usually eat 2 and make some fresh guacamole and Spanish rice to complement – all for under 500 calories!

Ingredients

  • 3/4 C light/fat free cream of mushroom soup
  • 1/4 C light sour cream
  • 1/2 C plain fat free Greek yogurt
  • 1/4 white onion, diced
  • 1 large chicken breast
  • 8 corn tortillas
  • 1/2 C shredded cheddar cheese

Directions:

  • Boil chicken breast for 10-15 minutes or until no longer pink inside, dice or shred
  • Mix soup, sour cream, yogurt and onion together in a large bowl
  • Fill each of the 8 tortillas with chicken and a tbsp full of soup mixture, roll each tortilla and place side by side in a greased 8X8 glass baking dish
  • Pour remaining soup mixture over rolled enchiladas
  • Top with cheese
  • Bake at 350° until bubbly and cheese is melted, about 10-15 minutes
Enchiladas

There are 2 enchiladas pictured here.

Yes, you heard that right, 2 ingredients.  I too was shocked when I first saw this recipe and even more shocked when I tasted one – it was the moistest cupcake I’d ever tasted despite the fact that I hadn’t added any water, oil or eggs!  This is a great breakfast muffin, a delicious afternoon treat with your coffee, and an easy dessert — basically, it’s good any time of day!

Pumpkin Muffins

  • One Yellow Super Moist Cake mix
  • 1 -15 ounce can 100% pumpkin puree (not pumpkin pie filling

Preheat oven to 350°. In a large bowl mix cake mix with pumpkin filling using a hand mixer or a stand mixer. DO NOT ADD ANY OTHER INGREDIENTS – NO water, NO eggs, NO oil – just simply the cake mix and the pumpkin!  Beat on medium for 2 minutes. Fill cupcakes about ½ full. Bake for 16-20 minutes or until tooth pick comes out clean. Cool completely before frosting.  Makes 20 cupcakes.  You can make this as a cake too – just bake a little longer.

Apple Cider Glaze

  • 1 cup powdered sugar
  • 2 T. apple cider
  • 1/2 t. pumpkin pie spice

In a small bowl blend all ingredients until smooth. Pour over pumpkin cupcakes. Let set before covering.

I felt compelled to write this review for my back surgeon, but Yelp couldn’t take all the text, so I’m posting it here and linking to it from Yelp.

If you want to “cut to the chase” and just read my review directly related to Dr. Frank Kuwamura then jump to the last 3 paragraphs of my review. I felt it necessary to include my entire ordeal and experience with the 3 other doctors listed to show and prove just how good of a doctor I believe Dr. Kuwamura is. If you aren’t concerned with background, jump to the end – no hurt feelings!

Surgery is scary. Plain and simple. But when you are in constant pain for 4 years, you come to the realization that surgery might be necessary – as was in my case. Starting in 2003 I had severe back pain. I started seeing a chiropractor when the pain started but after a few weeks of no relief she took x-rays and noticed degenerative disc disease. Although the chiropractor suggested continued chiro care, the word ‘disease’ scared the heck out of me so I promptly made an appointment with my family practice doctor. That doctor took one look at my symptoms and referred me to a neurosurgeon (NOT Dr. Kuwamura) and that’s where nearly 4 years of hell started.

The neurosurgeon, a former military doctor, told me that I’d never be able to perform any type of high impact exercise again and suggested that I take up swimming for the rest of my life. REALLY?!? I was 23 years old at the time and before the onset of my pain I ran 5ks, mountain biked, water skied and lived a highly active lifestyle. He prescribed physical therapy and sent me on my way.

When 12 weeks of physical therapy didn’t relieve much, if any, of my pain I sought out a doctor per the recommendation of a family member. This doctor was a pain management specialist. He too said that I should not seek to perform any type of impact exercise from there on out and followed it up by saying he would not even consider operating on me until I could physically not get out of bed. I know that I was ‘young’ to be operated on, but at this point in my life I was not willing to accept the fact that nothing could be done to help my situation. He scheduled me for epidural injections and continued to administer these to me over the course of the next year (every 3 to 4 months). While the injections relieved some discomfort I was not able to live a 23 year old life and was instead forced into a sedentary lifestyle unable to participate in the activities I loved. I gained weight because of this and despite continued physical therapy, I received no relief.

Next, I decided I’d go to the “experts” at the Texas Back Institute in Plano, TX. I made an appointment and anxiously awaited my visit. On the day of my visit I felt very comfortable with the doctor, an orthopedic surgeon who took the time to understand my condition and my past treatments. He immediately scheduled a discogram to confirm my injury and its exact location. He pinpointed my pain to the disc between L5-S1. I guess I should mention that at some point in the past 2 years I described above one of the docs did order an MRI on my lower back…the results showed an “annular tear” at this very location, but from my recollection no one seemed to be too concerned with it. The Back Institute doctor then recommended a recently approved surgical procedure called disc replacement. After describing the treatment and what it could possibly do for me, I agreed that I would like to have the surgery. I was then administered several other tests to investigate my viability for the procedure, paperwork was completed and submitted to my insurance company. DENIED. Although the procedure had been approved by the FDA, my insurance company wouldn’t pay for it. Then came weeks of appeals and letters, and phone calls all to no avail. I would not be able to pay for the surgery without insurance and found that when the Spine Institute learned of my denied appeals, they refused to call me back or offer any type of alternative. So I was on my own once again.

Then, I overhead a co-worker talking about a fabulous back doctor he had been seeing and quickly scratched the name down (I promise I’m getting to the good part about Dr. Kuwamura now!), did some research online and made an appointment. From the time I entered Dr. Kuwamura’s presence I felt comfortable with him and his abilities. I already knew that he had a respectable education and experience, but what I didn’t expect (because I had never really gotten it from the previous 3 doctors I had seen) was a warm, candid, caring attitude. Dr. Kuwamura took the time to listen to all of my previous treatments, answer my questions and even asked what my goals were for coming to him. I explained that I wanted to live like a 26 year old not an 80 year old and he told me he completely understood – and I believed him. He explained how he had once been a runner (he even completed Boston if I remember correctly) and that he had previously had a spinal fusion surgery to correct an issue very similar to mine. WOW – someone who had been through it and who was concerned with what I wanted – I had hit the jackpot of doctors. On that first appointment he recommended a spinal fusion at L5-S1, explained the surgery, the pros and cons, and the possibility of it not correcting my problem. He covered all bases, good and bad, and I respected him for that. He then went on to tell me of experiences he had with patients similar to me (young, in good health, in decent shape) and how they had handled the surgery and recovery. I was convinced that I needed to take the chance on surgery and started the scheduling process immediately. Because I wanted to wait until after getting married, Dr. Kuwamura referred me to another pain management doctor to administer epidural and facet injections until I saw him again.

December 7, 2007 changed my life. I woke up from the surgery without back pain, but with stomach pain – let me explain…Dr. Kuwamura used an approach called ALIF (Anterior Lumbar Interbody Fusion) meaning he operated on my back by going through my stomach! This reduces the trauma to large back muscles and speeds recovery. From that point forward I rapidly progressed through my recovery. I spent 5 days in the hospital under scrupulous and extraordinary care. After that, my recovery continued at home. I continued to see Dr. Kuwamura at certain intervals and at each visit he ensured all of my questions were answered…even taking the time to print x-rays for me so that I could explain my healing process to friends and family. Since my surgery I have been virtually pain-free. After about 6 months I was able to return to non-impact exercise and after evidence of solid fusion (about 12 months) I was released to all normal activities (running, jumping, core exercises, etc.). Since my surgery I have run 8 half marathons , 1 full marathon and 1 sprint triathlon. I am in the best shape of my life and owe Dr. Kuwamura part of the credit for “fixing” me and making me whole again.

I cannot say enough about how thoughtful Dr. Kuwamura was throughout my entire ordeal – both professionally as a doctor and as someone who genuinely cared for my well-being. I never felt (or feel) rushed when I see him and I’m thankful that I found him.

One thing I must mention is the usual backup of appointments that Dr. Kuwamura usually has. There’s never been a time when my appointment has been on time and I usually end up waiting on average an hour or more to see him. However, I feel that he is worth the wait and I know that part of his tardiness must be due to the fact that he takes his time to ensure each patient is taken care of thoroughly and with the utmost respect.

This recipe came out of the San Antonio Express News Taste section in a segment they call “Cook it Light”.  Basically they take a recipe and substitute ingredients to lower the fat and calorie content.  It looked easy enough and turned out to be very tasty.

Ingredients:

  • 12 ounces whole wheat penne pasta (I used a gluten-free version)
  • 4 to 6 cups bite-size fresh or frozen vegetables (I used diced eggplant & peas)
  • 1 C fresh basil
  • 4 cloves garlic
  • 2 to 3 T fat-free chicken broth
  • ¼ C shelled pistachio nuts, toasted
  • 1 T cornstarch
  • 2 C fat-free half-and-half
  • ¾ C freshly grated Parmesan cheese

Directions:

  • Boil the pasta in a large pot of boiling water. Drain and set aside.
  • Steam the bite-sized veggies of choice till crisp-tender. Set aside.
  • For the pesto, put the basil, garlic, chicken broth and pistachio nuts into food processor and pulse until finely chopped, scraping the sides as needed and adding more broth if necessary.
  • Dissolve the cornstarch in the fat-free half-and-half in a large skillet over medium heat. Stir constantly until thickened and boiling. Add the pesto and cheese and mix well.
  • Cover the pasta and veggies with the sauce.

Served with warm bread

*I pan-seared a filet of salmon and flaked it into the finished pasta – it was delicious. You could add chicken as well.

Per Serving without salmon (makes 6 servings): — Calories: 338, Total Fat: 7g, Carbs: 57g, Fiber: 9g, Protein 13g

This is the 2nd of 2 great summer vegetable salads that I got from Martha Stewart (from her website, not personally :) .  Checkout the first recipe for Corn Avocado & Cilantro salad here.

Ingredients:

  • 4 green zucchini, cut in half and then cut length-wise into thick strips
  • 1 large red bell pepper, cut into thick strips
  • 1/2 tbsp dried basil
  • 1 Tbsp extra-virgin olive oil
  • 1/2 tsp coarse salt

Directions:

  • Heat grill to medium-high.
  • Grill veggies until soft, but not wilted (about 10 minutes or so depending on thickness of slices – I used a grill basket)
  • Gently toss veggies with basil, olive oil and salt.
  • Serve warm or cold (we ate it warm)

Zucchini & Red Bell Pepper Salad is on the left - Corn, Avocado & Cilantro Salad is on the right

Martha Stewart is a frequent guest on the Today Show (which D and I watch a few mornings a week while getting ready for work) and she is usually showing off some pretty extravagant recipes — that have 154 ingredients – which is exactly why I’ve never tried to conquer one in my own kitchen.  But this past week she was showcasing low-fat summer salad recipes that did not include mayo and that had only 3 to 5 ingredients each.  Dustin actually saw the segment and sent me the link to the recipes so we could try some.  We made 2 to accompany our NY strips last night and they did not disappoint.  I’d even go as far as saying that they were easy.  If you need a quick veggie dish to add to your dinner or a salad to add to a picnic, these are both great…I’ll include the Corn Avocado & Cilantro Salad in this post and type the Grilled Zucchini and Red Bell Pepper Salad in the next.

Ingredients:

  • 4 ears of corn, shucked
  • 1 Hass avocado, sliced
  • 1/4 C fresh cilantro, chopped
  • 1 Tbsp fresh lime juice
  • 1 Tbsp extra-virgin olive oil
  • 1/2 tsp coarse salt

Directions:

  • Heat grill to medium-high.
  • Grill corn, rotating often, until lightly charred, about 15 minutes.  Let cool slightly and then carefully slice kernels from cob.
  • Gently toss corn with avocado, cilantro, lime juice, olive oil and salt.
  • Serve warm or cold (we ate it warm)

Zucchini & Red Bell Pepper Salad is on the left - Corn, Avocado & Cilantro salad is on the right.

The title to this post is actually a direct quote from Dustin during dinner while eating the recipe below.  You see, Dustin ‘grades’ my recipes on a scale of 1 to 10 and we keep a spreadsheet with their grades so I know what he likes and doesn’t like.  It also serves as a great go-to database to find dinner ideas quick.  This recipe received the highest score Dustin has ever given any of my dinners – a whopping 8.5 (yes, he’s a hard judge!)!  I was intrigued by this recipe because of how FEW ingredients it had and even more intrigued by how flavorful and scrumptious it was.  If you like salmon, this stuffing is sure to be a simple and tasty addition to a old favorite.

Ingredients:

  • 4 salmon filets (about 4 oz each)
  • 2 Tbsp olive oil
  • Salt & Pepper
  • 1 C baby spinach
  • 1/3 C feta cheese
  • 3 Tbsp red onion (chopped fine)
  • 1 garlic clove (minced)
  • 1/3 C fresh basil (chopped)

Preparation:

  • Combine spinach, feta, onion, garlic and basil in a food processor. Salt and pepper to taste.
  • Slice each salmon filet horizontally, stopping 1/2” from the edge
  • Open the filets and divide stuffing mixture evenly between them
  • Close filets and brush with oil
  • Season with salt and pepper
  • Saute in non-stick skillet, grill or bake.  I baked at 350° for 8 to 12 minutes (until salmon flakes easily with a fork).

2 pictures of the stuffed salmon and 1 of the stuffing ingredients before being processed.

I was looking for a simple wrap recipe to use the rest of the wraps I bought for the Eggplant Parmesan Paninis and although this recipe called for pita bread, I knew I could substitute for a wrap (which in turn lowered the calorie and fat content!).  Even though the recipe looked great on paper, I didn’t expect the meat to be as yummy as it was.  We ate these wraps warm (meat right off the grill) the night we made them and then ate them cold (put them together with meat coming right from the fridge) the next day – both were delicious.

Marinade:

  • 2 Tbsp olive oil
  • 1 1/2 Tbsp lemon juice
  • 1/4 C onion (minced)
  • 2 garlic cloves (minced)
  • 2 bay leaves (crushed)
  • 1 tsp oregano
  • Salt & pepper

Garlic Yogurt Sauce:

  • 1 C lowfat plain yogurt (I used nonfat Oikos)
  • 1/4 C grated cucumber
  • 3/4 tsp garlic powder
  • 1/4 to 1/2 tsp garlic salt (be careful, this stuff is potent and can easily ruin your sauce…add a little at a time and taste it as you go. This yogurt sauce should be a little thinner, but have the same flavor as a traditional tsatziki sauce served at Greek restaurants).

Garnishes for wrap:

  • Raw spinach
  • Feta Cheese
  • Dived tomatoes
  • Avocado
  • Whole wheat wraps or pita bread

Directions:

  • Put marinade in large ziplock baggie and add 1 lb chicken strips.  Marinate chicken 1 hour or longer (I marinated it all day while I was at work).
  • Cook chicken on grill or in skillet, flipping occasionally until cooked throughout.
  • Combine all ingredients of yogurt sauce and refrigerate while cooking chicken.
  • Place chicken, a few tablespoons of yogurt sauce, and 1/8 cup of feta on a wrap or in a pita.  Add garnishes (tomato, avocado, etc.).  Enjoy!

Creating the wrap - I wrapped my wrap in foil to pack it in my lunch (this worked well for eating it at my desk without making a mess!)

I got this recipe from Self magazine and while at first glance it looks complicated because the number of ingredients, it’s actually pretty easy to throw together.  We used gluten free noodles for the pasta and it turned out great.  Also, it tends to be much more flavorful the day after so you can look forward to yummy leftovers!

Ingredients:

  • 1 tbsp olive oil
  • 1 cup sliced mushrooms (or more!)
  • 1 medium onion, chopped (we used about 1/2 onion)
  • 2 cloves garlic, finely chopped
  • 1/4 C dry white wine
  • 1 tbsp chopped fresh basil
  • 1 tsp instant chicken bouillon, crumbled
  • 1 tsp cornstarch
  • 1 tsp chopped fresh oregano (or 1/2 tsp dried)
  • 2 medium tomatoes, seeded and chopped
  • 1 pound large shrimp, shelled and deveined (you can buy them already deveined at the seafood counter @ HEB!)
  • 1/4 C fresh flat-leaf parsley, chopped (we actually used curly, not flat-leaf)
  • 1/4 C grated reduced-fat Parmesan cheese
  • 8 oz whole-grain fettuccine (again, we used gluten free pasta)

Preparation:

  • Heat oil over medium-high heat.
  • Add mushrooms, onion, and garlic, stirring until onion is tender, 2 to 3 minutes
  • Combine 1/4 C water with wine, basil, bouillon, cornstarch and oregano in a bowl
  • Add tomatoes and shrimp to skillet.  Cook until shrimp begins to turn pink, 1 to 2 minutes
  • Reduce heat to low, stir in wine mixture
  • Cover; simmer until shrimp is cooked through, 2 to 3 minutes more
  • Stir in parsley, cheese and pasta
  • Serve immediately

Per Serving (makes 4 servings): — Calories: 400, Total Fat: 8.4g, Saturated Fat: 1.7g, arbs: 55.14g, Fiber: 6.7g, Protein 33.4g

First night - Leftovers the next day (with better lighting for a picture)

“This Clean Eating iteration of an Italian-American favorite honors the beloved flavors of complex marinara sauce, soft, earthy eggplant and decadent melted cheese without all the frying fuss.”

Well, that’s pretty elaborate, huh?  I think I’d agree though – this panini is definitely earthy and the cheeses really help accentuate all the great flavors going on in this wrap.

Ingredients

  • 1 medium eggplant (about 1 lb), cut into 1/2 inch cubes
  • 2 medium tomatoes, cut into 1/2 inch cubes (about 2 cups)
  • 2 large cloves garlic, halved
  • 1/2 tsp dried parsley
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/4 C part-skim ricotta cheese
  • 2 oz part-skim mozzarella, grated (1/2 cup)
  • 2 tbsp grated Parmesan cheese
  • 4 large whole-wheat or multigrain wraps (about 12 inches in diameter)

Directions:

  • Heat large saute pan on medium -high.  When hot, add eggplant and tomatoes and saute for 2 minutes, stirring frequently, until eggplant begins to soften and both vegetables release liquids.
  • Add garlic and herbs and saute for 5 more minutes, stirring frequently.
  • Reduce heat to medium and cover pan and simmer 5 minutes more.  Remove from heat, uncover, stir and let cool slightly.
  • In a medium bowl, stir together ricotta, mozzarella and Parmesan.
  • Spread 2 tbsp cheese mixture in center of 1 wrap, then place quarter of eggplant mixture (about 1/2 cup) in a pile on top of cheeses.
  • Pull bottom of wrap up over filling.  Fold both sides inward so creases form at the ends of the filling, creating a pouch.  Fold top edge over pouch.
  • Place wrap seam side down on panini press and press for 2 minutes on medium-high heat, until panini is slightly toasted.  Slice panini diagonally down the center and serve immediately.
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