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Wellbody Recipes for Cinco de Mayo

In celebration of Cinco de Mayo, try these healthy Mexican-inspired recipes: cabbage enchiladas with red sauce, baked chicken flautas, and broccomole guacamolecabbage enchiladasCabbage enchiladas ©Katelyn Del Buco

By baking instead of frying and substituting cabbage for tortillas, tomatoes and chili powder for sour cream, and broccoli for avocados, you'll cut down on calories and saturated fat while adding fiber, vitamins and protein and lots of flavor.

Buen provecho!

Cabbage Enchiladas

Ingredients

1 head of cabbage
Shredded chicken(poach, or use leftovers from a rotisserie chicken)
Fresh cilantro
Salt & pepper (to taste)
Shredded cheese (optional)

For the Enchiladas:

Bring a large pot of salted water to a boil. Peel the cabbage leaves – make sure to peel them gently so they don't tear. Sometimes it helps to run warm water over the cabbage as you're peeling. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a towel to dry. Mix the shredded chicken with chopped fresh cilantro and (optional) shredded cheese. Seaon with salt & pepper.

Spread the enchilada sauce in the bottom of an 8×8 baking dish. Then take the cabbage leaves and place the chicken mixture inside of them and roll up. Place each cabbage roll in the baking dish. Once done, pour the rest of the enchilada sauce over them. Topped with (optional) shredded cheese.

Bake at 350° for about 20 to 30 minutes.

Homemade Red Enchilada Sauce (from Shrinking Kitchen)

Makes enough for an 11 x 13" pan of enchiladas.  

Indredients

1 tablespoons olive oil
2 1/2 tablespoons chili powder
2 tablespoons flour
1 15 ounce cans of tomato sauce
1 1/2 cups lower sodium chicken broth
3/4 teaspoons garlic powder
3/4 teaspoons onion powder
1/4 teaspoon salt
1 1/4 teaspoons cumin

In a large sauce pan, heat oil over medium heat. Add chili powder and flour, whisking constantly to combine. Mixture will be a thick paste (roux).

Slowly add in a small amount of tomato sauce, whisking until the roux has dissolved. If you don't whisk, it will end up a lumpy mess! Once the roux is combined, add the rest of the tomato sauce and chicken broth. Whisk to combine.

Add in the rest of the spices, stir to combine.

Bring to a boil, reduce heat and simmer for 15 minutes.

Remove from heat and use in your enchilada recipe, or cool and divide into containers for storage.

Can be refrigerated for up to a week, or frozen for 3 months.

Broccomole (from Domestic Fits)broccomole cropped©Katelyn Del Buco

Hard to knock avocados since they're packed with vitamins (including B6 and folic acid), fiber, protein and potassium. But the "alligator pears" are also high in fat and calories. Creamy  green broccomole is about 1/3 the calories of traditional guacamole with twice the protein and less fat. Plus, one cup of broccoli has the recommended daily allowance of vitamin C, an antioxidant key in fighting cancer-causing free radicals; high levels of calcium and vitamin K for bone health; and potassium, magnesium and calcium that help regulate blood pressure.

 Ingredients

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder

Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
Serve warm.

Baked Chicken Flautas (from Lauren Keating on Healthy Delicious)

Baked flautas stuffed with seasoned, shredded chicken, spinach, and cheese are crispy, but don't have the greasiness of fried versions. To shred poached chicken easily, put it into the bowl of a stand mixer fitted with the paddle attachment and mix on medium for 45 seconds. Store-bought rotisserie chicken can be substituted for the poached chicken to save time.

Ingredients

1 pound boneless, skinless chicken thighs (about 4)
16 ounces beer (or chicken broth)
2 cups water
1 teaspoon paprika
1 teaspoon kosher salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
1 jalapeno pepper, minced
3 cups baby spinach, chopped
5 burrito-size flour tortillas (9 inches)
6 ounces queso quesadilla or other melting cheese, shredded
1 teaspoon olive oil, or cooking spray
Salsa, for serving

Preheat the oven to 450*F.
Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.

Pour out all but ¼ cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.

Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.

Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.

 

 

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Guest Friday, 28 November 2014