Tuesday, April 29, 2014

Corn and Black Bean Burritos

Nutrition Facts:
Servings: 12
Calories per serving: 189
Fat per serving: 3 grams
Sodium per serving:  257 mg

¼ C green onions, cut in ¼-inch wide circles, including green tops
¼ C celery, diced
1¼ C yellow corn
½ ripe avocado, peeled and diced
2 Tbsp fresh cilantro, chopped
1 can (15½ oz) black beans
¼ C reduced-fat shredded cheddar cheese
¼ C salsa or taco sauce
12 (9-inch) whole-wheat tortillas

- Preheat oven to 350 °F.
- Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
- Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
- Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
- When corn mixture has cooled slightly, add to avocado mixture.
- Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
- Repeat with the remaining tortillas.
- When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

*Serve with extra salsa on the side and some guacamole!

**Recipe adapted from the National Heart, Lungs, and Blood Institute

Tuesday, April 22, 2014

Chicken Fajitas

An easy and fast dinner for anyone to enjoy!

Servings: 6
Kcals per Serving: 290
Sodium per Serving: 270 mg

1 pound boneless, skinless chicken breast
2 teaspoons chili powder
2 teaspoons garlic powder
1.5 tablespoons vegetable oil
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 medium onion, thinly sliced
6 whole wheat tortillas, 8 inch

6 ounces low fat cheddar cheese, shredded
1 cup tomato, chopped
Cilantro, chopped
Jalapeno, sliced

Freeze chicken 30 minutes until firm and easier to cut.  Cut chicken into 1/4 inch strips.  Place in a single layer on a plate.  Sprinkle both sides of strips with chili and garlic powder.
Add oil to a 12-inch skillet.  Heat to medium high.  Add chicken strips.  Cook 3-5 minutes, stir frequently.
Add bell peppers and onion.  Stir and cook until vegetables are tender and chicken is no longer pink.
Scoop chicken mixture (2/3 cup each) onto tortillas.  Top with your favorite toppings.
Serve flat or rolled.

Want a vegetarian option? Use 1 can (15 ounces) black beans (drained, rinsed).
Heat cold tortillas to make them easier to fold.  Cover tortillas with a moist paper towel and heat 30 seconds in microwave.
Want a great side option? Pair with fresh, cut Mango's!