Recipes Discovered – Recipes

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Ingredients:

Fish:

• 2 tablespoons olive oil
• 2 tablespoons freshly squeezed lime juice
• 1/4 teaspoon salt
• Freshly ground black pepper
• 1 pound white flaky fish fillet, like tilapia or halibut

Chipotle cream:

• 1/2 cup plain nonfat yogurt
• 2 tablespoons mayonnaise
• 2 teaspoons chipotle pepper, in adobo sauce, chopped

Tacos:

• 8 (6-inch) corn tortillas
• 1 1/2 cups shredded green cabbage or lettuce
• 1/2 cup corn kernels (thawed if frozen)
• 1/4 cup fresh cilantro leaves
• Lime wedges

Directions:

In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with a paper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.

In a small bowl combine the thickened yogurt, sour cream and chipotle pepper.

Heat the tortillas on the grill or grill pan for 30 seconds on each side.

Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, corn and cilantro and serve with lime wedges.

Makes 4 servings.

Nutrition:

Calories 420, Fat 17 g, Saturated Fat 2 g, Sodium 360 mg, Carbs 41 g, Fiber 5 g, Protein 28 g,

Substitutions:

I usually drain the yogurt for at least an hour or more. I skip the cilantro.

Recipe courtesy of Ellie Krieger

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Ingredients:

• 8 ounces boneless skinless chicken breast
• 2/3 cup reduced sodium chicken broth
• 1/4 teaspoon black pepper
• 4 cups fresh spinach or 5 ounces frozen chopped spinach, thawed and well drained
• 12 ounces low-fat plain yogurt
• 2 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1/2 cup milk
• 4 ounces chopped green chile peppers, rained
• 6 7-inch flour tortillas
• 1/2 cup shredded reduced fat cheddar or Monterey Jack cheese
• Optional garnishes: salsa, chopped tomatoes, green onions, or cilantro

Directions:

In a large skillet, combine chicken, chicken broth, and black better. Bring to a boil, then reduce the heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When the chicken to cool enough to handle, use two forks and shred into bite size pieces. There should be about 1 1/2 cups of shredded chicken. Set aside.

If using fresh spinach, place in a steamer basket over boiling water. Reduce heat, cover and steam for 3 to 5 minutes or until tender. Alternatively, place fresh spinach in a medium saucepan with a small amount of water and cook for 3 to 5 minutes. Drain well.

Preheat over to 350 degrees.

In a large bowl, combine shredded chicken and spinach. In a medium bowl, combine yogurt, flour, salt and cumin. Stir in the milk and chile peppers. Stir half (about 1 cup) of the sauce into the chicken/spinach mixture. Set remaining sauce aside.

Coat a 2 quart square baking dish with nonstick cooking spray. Divide the filling among the tortillas. Roll up tortillas and place, seam side down, in the prepared baking dish. Spoon remaining sauce on top of the tortillas.

Cover and bake for 20 minutes. Uncover and bake another 20 minutes or until heated through. Sprinkle with cheese and let stand for 5 minutes until cheese melts. If desired, garnish with salsa, tomatoes, onions, or cilantro.

Serves 6.

Nutrition:

Calorie 224 g, Fat 6 g, Saturated fat 3 g, Cholesterol 32 mg, Sodium 582 mg, Carbs 23 g, Fiber 1 g, Protein 19 g

Substitutions:

I boiled the chicken in water instead of chicken broth. When I shredded the chicken, I added about a teaspoon each chili powder and cumin and another sprinkling of black pepper. Since everything is already cooked, I’m not sure why the recipes calls for baking the dish for 40 minutes. I baked them covered about 15 minutes, and then removed the cover, sprinkled with the cheese and baked about another 10 minutes. They were definitely heated through by that time.

Recipe courtesy of Publix Greenwise Markets

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Ingredients:

• 1 tablespoon vegetable oil
• 1 onion, chopped
• 4 cloves garlic, minced
• 6 cups canned kidney beans, drained
• 2 cups water
• 3 tablespoons chili powder
• 2 teaspoons ground cumin
• 4 teaspoons prepared mustard
• 1 pinch cayenne pepper, or to taste
• 3 tablespoons soy sauce
• 4 cups cooked and mashed sweet potatoes
• 12 (10 inch) flour tortillas, warmed
• 8 ounces shredded Cheddar cheese

Directions:

Preheat oven to 350 degrees.

Heat oil in a medium skillet, and saute onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.

Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet.

Bake for 12 minutes in the preheated oven, and serve.

Serves 12.

Nutrition Information:

Calories: 513 g, Total Fat: 8.4 g, Cholesterol: 20 mg, Sodium: 1174 g, Carbs: 79.3 g, Fiber: 13.6 g, Protein: 19.6 g

Substitutions:

I used my own recipe for the refried beans (see the recipe here). Then I mixed the cumin, soy sauce, and mustard in with the sweet potato. Sometimes I make these with leftover sweet potatoes that have been grill or baked also.

Recipe courtesy of www.allrecipes.com