In honor of Diabetes Awareness Month, enjoy this zesty and easy Mexican meal from the American Diabetes Association.

Makes: 6 servings
Serving size: 1 enchilada
Preparation time: 15 minutes
Cooking time: 35 minutes

Ingredients
1 lb. boneless, skinless chicken breasts, cut into cubes
1 tsp. olive oil
Juice of 1 lime
1 tsp. chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp. olive oil
1 (15-oz.) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
Cooking spray
1½ cups canned enchilada sauce

Preparation
1. In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt, and pepper. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
2. Preheat the oven to 375°F. Remove the chicken from the marinade and discard any excess. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
3. Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.

Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Lean meat exchanges 3
Fat exchanges 0.5
Amount per serving
Calories 305
Calories From Fat 80
Total Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Cholesterol 55 mg
Sodium 585 mg (without added salt)
Total Carbohydrate 30 g
Dietary Fiber 6 g
Sugars 4 g
Protein 26 g

[Recipe reprinted with permission]

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I like my tofu firm, and stir-frying it first with garlic gave it a nice taste and texture. The mix of peanut butter, sesame oil, and crushed red pepper in the sauce adds a flavorful kick! I just made this last night and really liked it.  Thanks to House Foods for sharing.

INGREDIENTS

SAUCE:
1/2 cup chicken broth
1 tsp cornstarch
1 tbsp low sodium soy sauce
1 tbsp honey
1 tbsp peanut butter
1 tsp sesame oil
1/2 tsp crushed red pepper

STIR-FRY:
1 (14oz) House Premium or House Organic Tofu Firm, drained &
cut into strips
1 tbsp vegetable oil
2 cloves garlic, minced
1/2 cup chicken broth
7 oz shiitake mushrooms, or 8 white mushrooms,
stemmed and chopped
1 red pepper, chopped
1 small eggplant, cut into 1inch chunks
1 yellow squash, cut into 1inch chunks
1 small onion, cut into thing wedges
2 cups cooked white rice
1/2 cup green onions, sliced thinly

DIRECTIONS
Whisk broth and cornstarch in medium bowl until cornstarch dissolves. Mix in remaining sauce ingredients, set aside.

Heat 1Tbsp. Oil in a large skillet or wok over medium heat. Add garlic and tofu and stir-fry until brown, about 3 minutes per side. Remove and drain on paper towels.

Heat 1/2 cup broth in wok. Add the remaining vegetables, cover and ’steam’ for about 5 minutes. Stir in sauce and tofu, cover, and cook about 8 more minutes. Serve over 1/2 cup rice, sprinkle with green onions.

MAKES 4-5 SERVINGS

Nutrition Per Serving
Calories 292
Calories from Fat 27%
Carbohydrates 42.1gm
Protein 12.3gm
Total Fat 9mg
Cholesterol 0mg

[Reprinted with permission]

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From FITNESS magazine

Summer barbecues aren’t over yet! Hot off the grill: This delicious recipe has just 130 calories per serving and it’s loaded with protein. The soy-lime mix really kicks up the flavor.

Makes: 4 servings
Prep: 10 minutes
Marinate: 30 minutes
Grill: 8 minutes

Ingredients
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved

Directions
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

[Re-printed with permission]

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Thanks to eatbetteramerica for this healthy grilling recipe using foil packs – it makes cleaning up so easy!

Individual foil packets make this dish a snap to prepare. You can easily make the packets ahead of time—just refrigerate until ready to grill. From Prevention Healthy Cooking.

Prep Time:10 min
Start to Finish:35 min
Makes:4 servings

Ingredients:
4 boneless, skinless chicken breasts (about 1 1/4 lb)
2 green and/or red bell peppers, cut into strips
1 lb red potatoes, thinly sliced
1/4 cup barbecue sauce
1 tablespoon orange juice
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/8 teaspoon ground red pepper (cayenne)

Directions:
1.Spray unheated grill rack with cooking spray. Heat coals or gas grill for direct heat.
2.Place each chicken breast in center of a 12-inch by 18-inch piece of foil. Divide bell peppers and potatoes evenly over chicken breasts.
3.In small bowl, stir together barbecue sauce, orange juice, salt, black pepper and red pepper. Evenly drizzle over chicken and vegetables.
4.Bring up 2 long sides of each piece of foil and double-fold with a 1-inch wide fold. Double-fold each end to form a packet.
5.Place packets, seam side up, on rack. Cover and grill packets 4 to 6 inches from medium heat 20 to 25 minutes or until vegetables are tender and instant-read thermometer inserted in the thickest portion of breast reads 160°F and juices run clear. Place packets on plates. Cut a large X across top of packet; fold back foil.

Nutritional Information:
1 Serving: Calories 300 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 400mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 8g); Protein 33g % Daily Value*: Vitamin A 6%; Vitamin C 50%; Calcium 6%; Iron 20% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 1 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Re-printed with permission.

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Making a one-pot meal uses less energy than cooking with several burners plus the oven. Here’s one from A Healthier You that’s ready in less than 30 minutes. It also makes clean-up faster, too! Happy Earth Day!

Ingredients
1½ Tbsp margarine
1 tsp garlic powder
½ cup onions, chopped
1 lb 4 oz chicken thighs, boneless and skinless
10-oz package cut green beans, frozen
¼ tsp pepper

Directions
1.Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2.Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3.Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4.Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Makes: 4 servings
Serving size: 1 cup

Each serving provides:
Calories: 190
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 57 mg
Sodium: 109 mg

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Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational! (And ready in less than 30 minutes!)

Recipe courtesty: eatbetteramerica

Prep Time: 10 min
Start to Finish: 25 min
Makes: 4 servings

Ingredients
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper blend
1 large plum (Roma) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)

Directions
1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

High Altitude (3500-6500 ft): Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.

Nutritional Information
1 Serving: Calories 220 (Calories from Fat 80); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 260mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 33g % Daily Value*: Vitamin A 10%; Vitamin C 4%; Calcium 6%; Iron 8% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 0 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 1/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

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This flavorful casserole is ready in 30 minutes and is sure to satisfy your hunger for Mexican food. Thanks to Delicious Living magazine for the recipe.

Serves 10

Prep tip: If you can get fresh roasted green chiles, they’re an excellent choice.

Serving tip: Accompany with corn tortillas or serve over rice.

Ingredients:

1 tablespoon olive oil
1 cup chopped onion
1¾ teaspoons ground cumin
1½ teaspoons dried oregano
½ teaspoon garlic powder
¼ teaspoon black pepper
1 16-ounce can fat-free refried beans
1 27-ounce can whole green chiles, rinsed, drained, and halved
2 cups shredded low-fat Jack and Colby cheese mixture
1 14-ounce can green chile enchilada sauce
Low-fat sour cream and fresh cilantro, for garnish

Directions:

1. Preheat oven to 425°. In a medium skillet, heat olive oil and sauté onions for 3-5 minutes, until tender. Stir in cumin, oregano, garlic powder, pepper, and beans, and set aside.

2. Arrange half of the chiles in a 7×11-inch casserole dish lightly coated with cooking spray. Top with half of the cheese. Evenly cover with bean mixture. Top with remaining chiles. Pour green chile sauce over chiles. Top with remaining cheese. Bake 20 minutes, or until bubbly. Serve hot, topped with sour cream and cilantro.

PER SERVING: 159 cal, 31% fat cal, 6g fat, 3g sat fat, 12mg chol, 10g protein, 17g carb, 5g fiber, 991mg sodium

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This recipe for Easy Beef Stroganoff is courtesy of Jen at Skinny Habits for a Skinny Life. Jen says, “This recipe is one of my favorites – it doesn’t taste low calorie/fat at all! And it is sooo easy.” Enjoy!

4 (HUGE) Servings/5 pts ea. – (More info on Weight Watchers’ Points here)

4 T Onion Soup Mix
2 sm. onions, chopped
2 10 oz. packages sliced mushrooms
1 lb. sirloin steak, trimmed and chopped
1 1/2 C fat-free sour cream
2 t. cornstarch

Spray medium/large skillet with nonstick spray. Brown steak and remove from pan. Spray pan again with nonstick spray. Saute onions and mushrooms until soft.
Add meat to vegetables, and stir in the onion soup mix. Heat till bubbly, then add sour cream a little at a time, until meat is done.
If sauce is too thin, add corn starch and stir till it reaches your desired consistancy.

Serve over whole wheat/high fiber pasta. (Will need to add points)

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You don’t have to fry chicken to satisfy your craving for the crispy, tender, juicy meal. Forget Fried Chicken Fingers is from the Good-For-Him (And You!) recipe section of the new book, Your Big Fat Boyfriend – How to Stay Thin When Dating a Diet Disaster. More on the book (plus free copies for you!) next week. Until then, enjoy the de-greasing of this used-to-be-fried fave.

Ingredients:

3 egg whites
3 tablespoons plain bread crumbs
2 tablespoons Parmesan cheese
1/2 teaspoon thyme
1/4 teaspoon salt
1/2 teaspoon pepper
1 teaspoon minced onion, dried
1/2 teaspoon garlic powder
2 teaspoons Benefiber (optional)
1 pound boneless, skinless chicken tenders
High-heat canola spray oil

Directions:

Preheat oven to 350-degrees F. Mix egg whites in a small bowl and set aside. Mix all other ingredients except chicken and spray in large bowl. Dip each tender in egg whites and then roll in bread crumb mixture until well covered. Place on greased baking sheet. Spray well with high-heat canola spray.Bake 15-20 minutes or until done. Broil (about 3-5 minutes) until top becomes crispy. Serve immediately. Serves 4.

[Re-printed with permission]

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This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce, so dig in!

Ingredients:
non-stick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 cup chili sauce, low-sodium
1½ cups green peppers, chopped (1 large)
1½ cups celery, chopped
¼ cup onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
¼ tsp crushed red pepper
¼ tsp salt

Directions:
1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.

*For convenience, you can use uncooked boneless, skinless chicken breasts.

**To cut back on sodium, try low-sodium canned tomatoes.

Makes: 4 servings
Serving size: 1½ cups

Each serving provides:
Calories: 274
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 383 mg
Fiber: 4 g
Protein: 30 g
Carbohydrate: 30 g

Recipe courtesy of: A Healthier You, Department of Health and Human Services

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