Healthy Mexican Food…A Few Yummy Recipes to Try

Posted on February 6, 2012

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I love Mexican food.  And I am a diabetic.  So making it healthy, yet yummy is key.  But doable!  Have had success finding and creating some great dishes.  My kids even love preparing and eating these recipes.  A few readers have requested recipes so wanna share my favorites.  Will be adding more (beyond Mexican) but wanted to get these posted.

MEXICAN CHICKEN CASSEROLE (Cooking Light):

ingredients:

1 cup fat free, less sodium chicken broth

2 (4.5 ounce) cans chopped green chiles, divided

1 3/4 pounds skinless chicken breast

2 teaspoons olive oil

1 cup chopped onions

1 cup evaporated skim milk

1 cup (4 oz) shredded monterey jack cheese (reduced fat if you can find it or you can use 2% or fat free cheddar – monterey just has more flavor)

1/4 cup (2 oz) tub style light cream cheese (I use the fat free)

1 (10 oz) can enchilada sauce

12 (6 inch) corn or flour tortillas

cooking spray like Pam

1/2 cup (2 oz) shredded reduced fat extra sharp cheddar cheese (fat free works too)

1 ounce tortilla chips crushed (about 6 chips)

Directions: 

prep time:  20 minutes

cooking time:  63 minutes

combine broth and 1 can of chiles in a large skillet.   bring to a boil.  add chicken.  reduce heat. and simmer 15 minutes or until chicken is done, turning chicken once.  remove chicken from cooking liquid, reserving cooking liquid.  cool chicken.  shred meat with two forks, and set aside.

preheat oven to 350 degrees.

heat oil in a large nonstick skillet over medium high heat.  add 1 can of chiles and onion.  saute 3 minutes or until soft.  add reserved cooking liquid, milk, monterey jack, cream cheese, and enchilada sauce. stir well. stir in shredded chicken.  cook 2 minutes. remove from heat.

place four tortillas in the bottom of a 2 quart casserole coated with cooking spray.  spoon 2 cups of chicken mixture or tortillas.  repeat layers twice, alternating four tortillas and 2 cups of chicken mixture.  end with chicken mixture on top.  add crushed tortilla chips and cheese to top.

bake uncovered for 30 minutes.   let sit for 30 minutes  before serving.  yum?

CHICKEN  BROCCOLI ENCHILADAS  by Michele Brown

preheat oven to 350 degrees

ingredients:

8 – 10 flour tortillas

1 1/2 – 2 cups cubed cooked chicken (can get at deli) or 2 cans of chicken

9 oz frozen or fresh, slightly cooked broccoli, cut up

1 can fat free cream of chicken or mushroom soup

1/2 cup light or fat free sour cream

1/4 cup onion chopped up

1/4 tsp black pepper

1 cup shredded reduced fat or fat free cheese

1/2 cup shredded mozarella or monterey jack cheese (mozarella has less fat)

Directions:

Blend sour cream and 1/2 can of soup until smooth.  Stir in chicken, broccoli, onion, and pepper.  fold in cheddar cheese.  put approximately 1/3 cup filling down center of tortillas and fold sides over.  lay seam side down in greased 9 x 13″ pan.  mix remaining 1/2 can soup with shredded mozarella or monterey jack cheese and spread over the top of all tortillas.  bake at 350 degrees for approximately 30 minutes until hot and bubbly.

SALSA  by Liz Bremner

ingredients:

28 oz  can diced tomatoes (can, also, use fresh)                                                        

1 bunch of cilantro (pick off the leaves)

1 medium onion, chopped

1-2 jalapeno (leave seeds out for non spicy)

juice from 2 limes (use juice only)

1 tsp salt

1 tsp cumin

1 tsp minced garlic

mix all in a blender and chill.  so good!