[Kelly_S]

* Exported from MasterCook *

Sante Fe Chicken Fajitas - 4 or 8 Points

Recipe By : W/W Forums
Serving Size : 4 Preparation Time :0:00
Categories : Mexican Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 pieces boneless & skinless chicken breast -- cut in strips
1 medium red onion -- sliced
1 medium green pepper -- sliced
2 tablespoons lime juice
3 cloves garlic -- minced
2/3 cup salsa
8 Mission 98% Fat Free Flour Tortillas
1/2 cup fat-free cheddar cheese

1. Combine chicken, onion, pepper, lime juice, garlic and salsa in a plastic bag. Marinade 2-24 hours.

2. Broil chicken and vegetables 4-5 inches for 5-8 minutes until chicken is done and vegetables are tender.

3. Divide equally amount tortillas and top each with 1 tablespoon cheese.

Calories: 435.4
Fat grams: 3.7
Fiber grams: 5.9

W/W Points: 8

IF YOU USE 16 LA TORTILLA FACTORY (60 calories each) FAT-FREE WHEAT TORTILLAS THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 415.4
Fat grams: 1.7
Fiber grams: 37.9

W/W Points: 4

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Serving Ideas : Serve with additional salsa and non-fat sour cream.

[Kelly_S]

* Exported from MasterCook *

Southwestern Chicken Wraps - 2 or 3 Points

Recipe By : Kelly Shields
Serving Size : 14 Preparation Time :0:00
Categories : Poultry Sandwiches And Wraps
Mexican

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups converted rice, cooked; Uncle Ben's
4 tablespoons soy sauce -- divided
8 ounces boneless & skinless chicken breast -- cut in thin strips
15 ounces Ranch Style Black Beans -- rinsed and drained
1 cup picante sauce
7 cups shredded lettuce
14 98% fat free flour tortillas, La Tapatia
14 tablespoons fat-free sour cream, Knudsen

1. Prepare rice according to directions adding 1 Tbsp soy sauce to the water.

2. Cook chicken in hot non-stick skillet sprayed with cooking spray until done. Stir in black beans, salsa and remaining 3 Tbsp soy sauce and rice. Heat through.

3. Line tortillas with 1/2 cup lettuce and spoon1/3 cup rice mixture into center, dividing equally. Fold in sides and roll up from bottom to enclose.

Calories: 204.7
Fat grams: 0.5
Fiber grams: 5.8

W/W Points: 3

IF YOU USE LA TORTILLA FACTORY (60 calories each) FAT-FREE WHEAT TORTILLAS THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 154.7
Fat grams: 0.5
Fiber grams: 10.8

W/W Points: 2

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[Kelly_S]

* Exported from MasterCook *

Spicy Chicken Quesadilla - 5 or 7 Points

Recipe By : Crisco
Serving Size : 4 Preparation Time :0:00
Categories : Mexican Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pieces boneless & skinless chicken breast -- cut in 1/4" strips
1/2 teaspoon salt
1 large onion -- thinly sliced
16 pieces fat-free wheat tortillas, La Tortilla Fact
1 cup fat-free cheddar cheese
cooking spray

1. In a large non-stick skillet coated with cooking spray cook chicken seasoned with salt for 3-4 minutes or until done. Remove from pan.

2. Saute onion until translucent, remove and set aside.

3. In same skillet spray with cooking spray. Place tortilla in skillet. Add 1/4 of the cheese, chicken and onion. Top with second tortilla. Cook both sides until crisp but not burnt.

4. Cut in wedges.

Calories: 374.6
Fat grams: 2.8
Fiber grams: 4.6

W/W Points: 7

IF YOU USE LA TORTILLA FACTORY (60 calories each) FAT-FREE WHEAT TORTILLAS THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 354.6
Fat grams: 0.8
Fiber grams: 36.6

W/W Points: 5

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Serving Ideas : Serve with fat free sour cream and salsa if desired.

[Goldie]

* Exported from MasterCook *

Enchiladas Suiza - 5 pts

Recipe By : WW Magazine Nov/Dec 1999 p. 104
Serving Size : 6 Preparation Time :0:00
Categories : Casserole Mexican

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup sour cream, light
1/4 cup milk, skim
1 tablespoon cilantro -- finely chopped
1 tablespoon jalapeno -- seeded and minced
(may increase jalapeno to 2 tablespoons)
1 tablespoon fresh lime juice
3 cloves garlic -- minced and divided
1/2 teaspoon salt -- divided
cooking spray
1 cup chopped onion
1 can chicken broth -- 14 1/2 oz,low sodium
2 cups cooked turkey -- light & dark, diced
2 teaspoons ground cumin
12 6" corn tortillas
16 ounces tomatillo salsa -- jar
cilantro

1. Preheat oven to 350 degrees.

2. Combine first 5 ingredients in a small bowl. Add 1 garlic clove and 1/4 teaspoon salt; stir well, and set aside.

3. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; saute 5 minutes or until golden. Add remaining 2 garlic cloves; saute 1 minute. Add remaining 1/4 teaspoon salt, chicken broth, turkey, and cumin. Reduce heat, and simmer, uncovered, 12 minutes or until most of liquid evaporates.

4. Heat tortillas according to package directions. Spread about 2 tablespoons turkey mixture down center of each tortilla, and roll up. Place enchiladas, seam side down, in a 13- x-9 inch baking dish. Spread salsa over enchiladas. Cover and bake at 350 degrees for 20 minutes. Drizzle sour cream mixture over enchiladas before serving. Garnish with cilantro sprigs, if desired. Yield: 6 servings (serving size: 2 enchiladas).

WW Points = 5
Per serving: 280 calories, (21% from fat, 20.5g protein, 6.6 g fat (sat 3g), 32.7g carbohydrates, 4g fiber, 47mg cholesterol, 2.2mg iron, 949mg sodium, 201mg calcium

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[Kelly_S]

* Exported from MasterCook *

Chicken Enchiladas with Green Sauce

Recipe By : Posted by Greg in 3FC Forum
Serving Size : 8 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup oil
8 corn tortillas
1/2 cup chopped green onions
4 ounces chopped green chiles
2 pieces boneless skinless chicken breast -- shredded
2 cups shredded Monterey jack cheese

Unknown.

Calories: 253.9
Fat grams: 16.3
Fiber grams: 1.6

W/W Points: 6

IF YOU USE 2% REDUCED FAT CHEESE THE FOLLOWING NUTRITIONAL ANALYSIS IS PROVIDED:

Calories: 229.4
Fat grams: 12.9
Fiber grams: 1.6

W/W Points: 5

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[Kari_P]

Chicken Chili

3-4 boneless, skinless chicken breasts, cubed
1 48 oz jar Northern Beans
1 48 oz jar Salsa (mild or med)
2 11 oz cans corn
1 to 2 tsp. chili powder, optional
1 to 2 tsp. cumin, optional

Spray large soup pot with nonstick cooking spray and brown chicken. Salt and pepper to taste. Dump in beans, salsa, corn and spices. (I don't drain the beans or corn) simmer for 30-45 minutes. (Add a little water if too thick) Enjoy topped with nonfat sour cream and/or lowfat shredded cheese. Makes about 16 cups.

1 point per cup! (without sour cream or cheese)
Great way to use up your turkey & chicken leftovers. You can make half this recipe with great results.

[Kari_P]

* Exported from MasterCook *

Chicken Taco Salad - 4 Points

Recipe By :JoAnna M. Lund with Barbara Alpert
Serving Size : 6 Preparation Time :0:00
Categories : Mexican Salads


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup chopped onion
1 1/2 cups (8 ounces) diced cooked chicken breast
5 ounces (one 8-ounce can) canned pinto beans -- rinsed and drained
1/2 cup water
1 1/2 teaspoons taco seasoning mix
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper cup
3/4 cup (3 ounces) Kraft shredded reduced-fat
Cheddar cheese
1 1/2 cups (1 1/2 ounces) Corn Chex
3/4 cup chunky salsa
6 tablespoons Land 0 Lakes fat-free sour cream

"Olé Olé Olé! This taco salad still delivers all the traditional flavors, but the chicken offers a lighter version of this spicy and satisfying dish!"

1. In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water, and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally. Meanwhile, in a large serving bowl, combine lettuce, tomato, and green pepper. Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine. For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1 tablespoon sour cream. Serves 6.

HINT: If you don't have leftovers, purchase a chunk of chicken breast from your local deli.

Serving size (2 cups mixture, 2 tablespoons salsa and 1 tablespoon sour cream)
According to the cookbook:
Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib
Healthy Exchanges: 3 Protein, 2 2/3 Vegetables, 1/3 Bread, 15 Opt. Cal.
Diabetic Exchanges: 2 Meat, 2 Vegetable, 1 Starch
Weight Watcher Points: 4

Cuisine:
"Mexican"
Source:
"HELP: Healthy Exchanges Lifetime Plan, page 257"
Copyright:
"Healthy Exchanges, Inc. 1996; ISBN 0-399-14164-2"
Yield:
"6 servings"

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 9/8/99. Shared by Pamela S. on 11/2/99 to the Weight Watchers Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

[missphoebe]

* Exported from MasterCook *

Chicken Enchilada Casserole

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Entrees

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Cooking Spray
1 1/4 Pounds boneless skinless chicken breast
1 1/2 cups onion -- chopped
4 garlic cloves -- minced
1/2 cup beer
1/4 teaspoon ground red pepper
28 ounces canned tomatoes -- chopped
1/2 cup green onions -- thinly sliced
2 1/4 ounces ripe olives -- sliced
9 ounces chopped green chiles -- drained (2 cans)
5 Tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
2 Cups 1% low-fat milk
2 large egg whites -- lightly beaten, or 6 Tablespooons egg substitute
3 ounces sharp cheddar cheese -- shredded
3 ounces Monterey jack cheese -- shredded
6 corn tortillas -- cut in half (6" tortillas)
1/2 cup nonfat sour cream
1/2 cup salsa

1. Preheat oven to 350 degrees.

2. Place a large nonstick skillet coated w/cooking spray over medium heat
until hot. Add chicken, and cook for 6 minutes on each side or until done.
Remove chicken, cool, shred chicken with 2 forks.

3. Recoat skillet with cooking spray, and place over medium heat. Add
chopped onion and garlic, and saute for 5 minutes or until tender. Add
shredded chicken, beer, red pepper, and tomatoes, and cook 10 minutes or
until most of cooking liquid evaporates. Remove from heat. Reserve 1
Tablespoon green onions and 1 Tablespoon olives for garnish. Stir
remaining green onions, remaining olives, and chiles into chicken mixture.

4. Combine flour, salt, cumin, and coriander in a medium saucepan.
Gradually add the milk, stirring with a whisk until blended. Place milk
mixture over medium heat; cook for 7 minutes or until thick, stirring
constantly. Gradually add the hot milk mixture to egg whites, stirring
constantly with whisk.

5. Place cheeses in a bowl, and toss well. Spread 1/2 cup white sauce in
bottom of a 2 1/2 quart round casserole or souffle dish coated with
cooking spray. Arrange 4 tortilla halves over the sauce, and top with 2
cups chicken mixture, 1/2 cup white sauce, and 1/2 cup cheese mixture.
Repeat layers twice, ending with sauce.

6. Bake a 350 degrees for 40 minutes or until hot. Sprinkle with 1/2 cup
cheese mixture, reserved green onions, and reserved olives; bake an
additional 5 minutes. Let stand 10 minutes before serving. Serve with sour
cream and salsa.

Description:
"WW Points = 6.5"
Source:
"1998 Best of Cooking Light Classics"

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Per serving: 323 Calories (kcal); 10g Total Fat; (27% calories from fat); 29g Protein; 29g Carbohydrate; 66mg Cholesterol; 679mg Sodium
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

NOTES : You can assemble casserole ahead of time- just cover and chill in
the refrigerator overnight, then bake at 350 for 1 hour or until
bubbly.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0



[This message has been edited by missphoebe (edited 02-26-2000).]

[missphoebe]

* Exported from MasterCook *

Chicken-Spinach Enchilada Casserole

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Casseroles June '98
Main Dish Poultry


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Cooking spray
1 (8-ounce) package mushrooms -- sliced
4 (4-ounce) skinned boned chicken breast halves
1 1/2 cups (6 ounces) shredded reduced-fat sharp
Cheddar cheese -- divided
1 cup low-fat sour cream
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream
of mushroom soup -- undiluted
8 (8-inch) flour tortillas
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry


Preheat oven to 350º.
Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add mushrooms; sauté 4 minutes. Remove from skillet; set aside. Recoat skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet; cool slightly. Cut chicken into 1-inch cubes. Combine chicken, 3/4 cup cheese, sour cream, salt, pepper, and one-half can of mushroom soup in a bowl.
Warm tortillas according to package directions. Spoon about 1/3 cup chicken mixture down center of each tortilla; roll up. Place filled tortillas in 13 × 9-inch baking dish coated with cooking spray; top with remaining soup, spreading evenly. Layer mushrooms and spinach over tortillas; sprinkle with 3/4 cup cheese. Cover and bake at 350º for 30 minutes. Uncover and bake an additional 5 minutes or until thoroughly heated.

Serving Size: 1 enchilada

Source:
"Cooking Light, June 1998, p.120"
Copyright:
"© Cooking Light"

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Per serving: 349 Calories (kcal); 10g Total Fat; (26% calories from fat); 26g Protein; 37g Carbohydrate; 44mg Cholesterol; 837mg Sodium
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

NOTES : "I started reading your magazine 2 1/2 years ago while doing my dietetic internship at the National Institutes of Health. I'm not a practicing dietitian right now, but I still enjoy cooking healthfully for my husband and my 1-year-old son, Cole. About 75% of what I cook comes from Cooking Light."
—Shanna Fuller, Branson, Mo.
Nutr. Assoc. : 0 4196 2313 26495 0 0 0 2947 1666 0 0

[Tara]

* Exported from MasterCook *

Que Sera Quesadillas - 2 Points Each

Recipe By : Farewell to Fat Cookbook - by Richard Simmons
Serving Size : 12
Preparation Time :20:00

Amount Measure Ingredient -- Prep Method
-------- ------------ ---------------------
6 Ounces Boneless Chicken -- And Skinned
1/3 Cup Barbecue Sauce
6 Tortillas -- Fat Free (8 inches)
1/4 Cup Red Onion -- Thinly Sliced
1/4 Cup Cilantro -- Leaves
6 Black Olives -- Pitted
2/3 Cup Monterey Jack Cheese -- Shredded/Reduced Fat
Vegetable Oil -- Cooking Spray

1. Pre-heat broiler. Place chicken on rack in broiler pan. Spread with some of the barbecue sauce.

2. Broil 1 to 2 inches from heat for 2 minutes. Turn chicken over. Spread
with more barbecue sauce. Broil 1 to 2 minutes more or until meat is no longer pink in the center. Cut chicken into bite-size chunks.

3. Place tortillas on flat surface. Spread with remaining barbecue sauce. Scatter chicken chunks over half of each tortilla. Top with red onion, a few cilantro leaves, olives and cheese. Fold over each tortilla in half to enclose filling.

4. Coat large nonstick skillet with cooking spray. Heat over medium-high heat. Place 2 quesadillas at a time in skillet. Cook until lightly browned and cheese is melted, about 1 minute each side. To serve, cut each
quesadilla in half.

WW - 2 points each

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[email protected]

[Tara]

* Exported from MasterCook *

Chicken Enchilada Casserole - 5 Points

Recipe By : Simply the Best - 5 Points
Serving Size : 6 Preparation Time :0:30
Categories : Casseroles Mexican Food

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 6" corn tortillas -- fat-free, halved
3 Cups skinless boneless chicken breast -- cooked and cubed
1 Cup corn kernels -- fresh or frozen, -- thawed
1 onion -- chopped
1/2 green bell pepper -- seeded and diced
1 14 1/2 Ounce stewed tomatoes -- not salt added
1 10 Oz. Can diced tomatoes and green
-- chilies
1 Cup reduced fat cheddar cheese -- shredded

1. Preheat the oven to 350 degrees F. Spray a 13x9" baking pan with nonstick cooking spray.

2. Line the bottom of the pan with half of the tortillas; layer with the chicken, corn, onion, pepper and stewed tomatoes. Cover with the remaining tortillas. Pour the tomatoes and chiles over the top; cover with foil and bake until heated through, about
30 minutes. Uncover and sprinkle with the cheese. Bake, uncovered, until the cheese is melted, about 10 minutes longer.

Per Serving: 286 Calories (16 % from fat), 5 g. Total Fat, 1 g. Sat Fat, 51 mg. Cholesterol, 628 mg. Sodium, 35 g. Total Carbohydrate, 7 g. Dietary Fiber, 27 g. Protein, 274 mg. Calcium.

Serving provides: 2 B, 1 F/V, 3 P/M. Points per serving: 5.


------------------
[email protected]

"The chief cause of unhappiness is giving up what you want most for what you want at the moment"

[Kelly_S]

Four 1 point flour fajitas
8 oz diced cooked chicken
2 C. fat free cheese
4 slices cooked turkey bacon
salsa
8 T sour cream
Lettuce
Tomato
Taco Sauce
Make the following layers:

flour fajita -
2 T cheese
2 oz chicken
1 slice crumbled bacon
Drizzle with salsa
2 T cheese
flour fajita

Do this for all four fajitas. Bake in a 350 oven for approx 5 minutes or until cheese is melted. Slice each fajita quesadilla into four pieces and put on plate. Top with lettuce, tomato, sour cream and taco sauce. 4 servings at 8 points per serving

Serve with 1/2 C brown rice and 1/2 C refried beans for additional 3 points.

Tip - You can use less cheese. I didn't use that much but it's easier to count the points this way. Also, skip the turkey bacon if you don't want that point.

Enjoy!

------------------
Originally posted by Julie at BCB Message Board

[Kelly_S]

Chicken Quesadillas

1 teaspoon vegetable oil
1 1/2 cups chopped green bell pepper
1 cup minced purple onion
2 teaspoons cumin
2 cups cooked chicken breast
1 14.5 ounce can no salt added diced tomatoes -- drained
1/4 cup minced fresh cilantro
1/4 teaspoon salt
1/4 teaspoon ground pepper
8 8 inch fat-free flour tortillas
3/4 cup shredded reduced-fat Monterey Jack cheese
butter flavored cooking spray
fresh cilantro sprigs -- optional

Place oil in a large nonstick skillet over medium-high heat until hot. Add chopped pepper and onion; cook 3 minutes, stirring often. Add cumin, and cook 1 minute, stirring often. Add chicken and tomato; cook 3 minutes, stirring often. Stir in minced cilantro, salt, and ground pepper.

Place about 1/2 cup chicken mixture on half of each tortilla. Sprinkle cheese evenly over turkey mixture on tortillas; fold tortillas in half. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add 2 filled tortillas; cook 30 seconds on each side or until lightly browned. Set aside, and keep warm. Repeat procedure with remaining 6 tortillas. Garnish with cilantro sprigs, if desired. Serve immediately.

Serves 8. 4 WW points per serving.

NOTES : I make this recipe using the George Foreman grill. I simply grill the folded tortillas on the grill until the cheese is melted and they are lightly browned.

If no grill, use a skillet.

[ItalianMama]

I tried this dish as written in the cookbook and my family didn't like it at all. I thought it was OK but decided to alter it to suit my family's taste. They thought the bottom tortillas were too mushy and wanted bigger portions for their plates. This is what I came up with for the same point value:

Ginney's Chicken Enchilada Casserole
(A modified version of the recipe in WW Simply the Best)

6 servings at 5 points each

5 fat free corn tortillas
3 cups cooked chicken breast, diced
2 cups frozen corn kernels, thawed
4 cups cooked pinto beans (or 2 - 15 oz. cans, drained)
1 large onion, chopped
1/2 green pepper, diced
4 cloves garlic, minced
2 - 15 oz. cans stewed tomatoes with green chiles
1 cup shredded reduced fat chedar cheese

Preheat the oven to 350 degrees. Spray a 13 x 9 baking pan with cooking spray.

Layer the chicken, corn, beans, onion, green pepper, garlic, and one can of tomatoes. Cover with the tortillas and pour the remaining can of tomatoes over the top.

Cover with foil and bake for 40 minutes. Uncover and sprinkle with the cheese. Bake for 10 minutes, uncovered, or until the cheese is melted.

For a meatless version,just leave out the chicken breast. It still supplies complete protein with the combination of corn, beans, and cheese but drops to a mere 3 points per serving!

I don't have the ability to figure the changes in fiber, etc. but used the WW Supermarket Companion to refigure according to points. If I am wrong, please let me know. My two guys are much happier with this version, of course they add salsa, sour cream, and more cheese to it!

[This message has been edited by ItalianMama (edited 11-26-2000).]

[Krislee]

1 pkg - Louis Rich Southwest Chicken Strips
2 Fat Free Tortillas
1/4 cup Kraft Fat Free Cheddar Cheese
Veggies - Green onion, tomato, lettuce, peppers (green, yellow, red), etc.

Take 3-4 strips of chicken and place them in the middle of a tortilla on a microwavable plate. Put 1/2 the cheese on top of that. Microwave 25-30 seconds or until cheese melts. Place veggies on top and eat as you would a taco or roll like a buritto. Do the same for the 2nd tortilla. I make mine one at a time so the meat stays hot. Very filling!

Pts depends on tortillas and fillings but mine came out to be 4.5 pts each.

Options - Can add black olives, fat free sour cream, fat free refried beans but adjust points.