5 Low Fat / No Fat Meals

Veggie Enchiladas

2 packages (10 oz each) frozen chopped spinach, thawed
1 ½ cups sliced mushrooms
1 can (15 oz) pinto beans, rinsed and drained
3 tsp chili power, divided
¼ tsp red pepper flakes
1 can (8oz) low sodium tomato sauce
2 tbsp water
½ tsp hot pepper sauce
8 (8-inch) corn tortillas
1 cup (4 oz) shredded Monterey Jack cheese
dash of salt

In a large skillet combine spinach, mushrooms, beans, 2 tsp chili powder and red pepper flakes over medium heat. Cook 5 minutes, stirring often. Remove from heat.

Combine tomato sauce, water, remaining 1 tsp Chili powder and pepper sauce in a pie pan and stir. Dip tortillas into tomato sauce mixture and stack on wax paper.

Divide spinach filling into 8 portions. Spoon onto centers of tortillas. Roll up and place tortillas in microwavable dish.

Spread tomato mixture over enchiladas. Cover dish with vented plastic wrap. Microwave at medium for about 10 minutes.

Sprinkle with cheese. Microwave at Medium for about 1 minute or until cheese is melted.

Serves 4

Calories 385
Fat 11 grams
Cholesterol 25 mg
Sodium 741 mg
Carbohydrates 55 grams
Fiber 2 grams
Protein 22 grams
 VegEnchiladas.jpg ( 83.95K ) Number of downloads: 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Taco Casserole

1 lb ground skinless chicken breast
1/2 cup chopped onions
1/2 cup chopped bell peppers
1 garlic clove
1 pkg taco seasoning mix
8 ozs taco sauce
1 cup fat-free sour cream
1 cup fat-free cottage cheese
1 cup low-fat crushed tortilla chips
1 cup low-fat shredded cheddar cheese

Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish and set aside. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco sauce and set aside.

In a medium bowl, combine sour cream and cottage cheese and set aside. Place half the crushed chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips. Bake, uncovered, for 30 minutes or until cheese has melted.

Serves 8

Calories 287
Fat 4 grams
Protein 25 grams
Carbohydrate 34 grams
Cholesterol 43 mg
Sodium 1002 mg
 Taco_Casserole.jpeg ( 33.6K ) Number of downloads: 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Spicy Turkey and Rice

2 cups chicken broth
1 tsp basil
1/4 tsp garlic powder
1/4 tsp hot pepper sauce
14 1/2 ozs stewed tomatoes
2 cups cooked long-grain white rice
1 cup green peas
2 cups light turkey meat, skinless, cooked and cubed

Mix broth, basil, garlic powder, hot pepper sauce and tomatoes in medium saucepan. Over medium-high heat, heat to a boil. Stir in rice and reduce heat to low. Cover and cook 20 minutes. Stir in peas and turkey. Cover and cook 5 minutes or until rice is done.

Serves 4

Calories 513
Fat 4 grams
Protein 30 grams
Carbohydrate 88 grams
Cholesterol 50 mg
Sodium 1166 mg
 spicy_turkey.jpg ( 33.17K ) Number of downloads: 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Roasted Citrus Turkey Breast

1 frozen bone-in turkey breast (4-5 pounds)
½ tsp parsley, finely chopped
½ tsp fresh thyme, finely chopped
½ tsp fresh rosemary, finely chopped
½ tsp freshly ground black pepper
½ tsp paprika
2 oranges
1 lemon

Thaw the frozen turkey. Rinse and pat dry with paper towels. In a medium bowl, combine the parsley, thyme and rosemary.

Grate the oranges and lemon peel and set the oranges and lemon aside. Add the peels to the herb mixture and toss until combined. Rub the herb mixture over the skin of the turkey and then place the turkey on a rack in a large roasting pan.

Cut the oranges and lemon in half and squeeze their juices over the turkey. Also sprinkle the turkey with the pepper and paprika. Insert a meat thermometer in the thickest part of the breast. Roast turkey uncovered, at 325 degrees for 2 1/2 hours or until the thermometer registers 170 degrees to 175 degrees.

Loosely cover the turkey with foil during roasting to avoid over browning. Baste turkey often with the pan juices. Once the Turkey is done remove and discard the skin before serving.

Serves 4

Calories 125
Fat 0.8 grams
Fiber 0.2 grams
Cholesterol 72 mg
Sodium 47 mg
 RoastTurkey.jpg ( 42.95K ) Number of downloads: 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Oriental Shrimp Burritos

1 tablespoon vegetable oil
8 ounces (4 cups packed) shredded coleslaw mix with cabbage and carrots
1 teaspoon bottled minced ginger or 1/2 teaspoon dried ginger
1 teaspoon bottled minced garlic
1 cup bean sprouts
1/2 cup sliced green onions with tops
8 flour tortillas (6 or 7 inches)
10 to 12 ounces peeled cooked medium shrimp
1/4 cup stir-fry sauce
1/4 teaspoon red pepper flakes
Plum sauce or sweet-and-sour sauce

Heat oil in large, deep skillet over medium-high heat until hot. Add coleslaw mix, ginger and garlic; stir-fry 2 minutes. Add sprouts and onions; stir-fry 3 minutes.

While vegetable mixture is cooking, stack tortillas and wrap in waxed paper. Microwave on HIGH 1-1/2 minutes or until warm.

Add shrimp, stir-fry sauce and red pepper flakes to skillet; stir-fry 2 minutes or until heated through. Spoon about 1/3 cup shrimp mixture evenly down center of each tortilla. Fold 1 end of tortilla over filling and roll up. Serve with plum sauce.
Serves 4

Calories 366
Fat 9 grams
Cholesterol 138 mg
Sodium 876 mg
Carbohydrate 48 grams
Fiber 2 grams
Protein 23 grams
 shrimp_burritos.jpg ( 11.67K ) Number of downloads: 5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Definitely gonna try the veggie enchiladas. Looks yummy!

ty mojo!