Chicken Fajita Burrito with Mango Salsa

(makes 4 servings)

Ingredients:

• 2 teaspoon olive oil
• 1 red bell pepper, thinly sliced
• 1 red onion, halved and thinly sliced
• ¼ cup coarsely chopped cilantro
• 4 whole wheat tortillas (10-inch diameter)
• 3 cups (about 1½ pounds) roasted chicken, cut into strips
• ½ cup mango salsa

Preparation:

• In a large-size nonstick skillet over medium heat, heat oil and Add the bell pepper and onion then cook about 10 minutes or until soft. Stir in the cilantro. Remove from heat and cover skillet to keep warm.
• In a large-size, dry skillet over medium heat, place each tortilla and warm about 30 seconds per side.
• Divide the vegetables evenly among centers of each tortilla. Arrange the chicken over vegetables and top salsa. Fold in sides then roll tortillas into tight cylinders.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 350 Calories, 35 g Protein, 29 g Carbohydrates, 5 g Dietary Fiber, 9 g Fat, 1 g Saturated Fat, 347 mg Sodium

Scrambled Egg Enchiladas And Black Bean Sauce

(makes 4 servings)

Ingredients:

• 2 Tablespoons vegetable oil, divided
  
• ½ small onion, sliced ¼-inch thick
  
• 2 chopped cloves garlic
  
• 1 can (15 ounces) reduced-sodium black beans, with liquid
  
• 1 cup water
  
• 1 canned chipotle chile pepper in adobo sauce, chopped
  
• 1½ teaspoon salt
  
• 6 corn tortillas (7-8-inch diameter)
  
• 4 scallions, thinly sliced
  
• 7 large eggs
  
• 3 ounces Neufchatel cheese, cubed
  
• ⅔ cup shredded Mexican Chihuahua or cheddar cheese (about 3 ounces)
  
• 2 Tablespoons cilantro, chopped
  

Preparation:

• Heat oven to 400 degrees F.
  
• In large-size skillet, warm 1 Tablespoon of the oil over medium heat. Add onion. Cook for 7 minutes until golden. Add garlic and cook 1 minute. Scoop into blender, leaving oil in pan. Set pan aside. Puree garlic and onion with beans, water, pepper and ¾ teaspoon of the salt until smooth. Season with more salt, if desired.
  
• Coat both sides of tortillas lightly with oil. Stack in twos on baking sheet and bake for 3 minutes or until pliable. Remove, stack and keep warm.
  
• Return skillet to medium heat. Add remaining oil and scallions. Cook for 2 to 3 minutes until soft. Whisk eggs and remaining salt in medium-size bowl. Add to pan and stir every few seconds until eggs are barely set. Remove from heat and stir in cream cheese.
  
• Put ½ cup sauce in 11-inch x 7-inch baking dish. Fill tortillas with eggs, roll up and put in dish. Pour rest of sauce over enchiladas, covering completely. Sprinkle with cheese and bake for 10 to 12 minutes or until hot. Sprinkle with cilantro and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 325 Calories, 17 g Protein, 27 g Carbohydrates, 6 g Dietary Fiber, 18.5 g Fat, 7 g Saturated Fat, 962 mg Sodium

Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
• 4 scallions, sliced
  
• 1 small red bell pepper, cut into thin strips
  
• ½ cup reduced-sodium chicken broth
  
• 2 minced cloves garlic
  
• 4 eggs
  
• 1 cup sliced avocado
  
• 4 Tbsp. fat-free Greek yogurt
  
• 4 Tbsp. salsa
  
• 8 corn tortillas (6-inch diameter), toasted
  
• dash of hot-pepper sauce (optional)
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Tortillas with Cucumbers and Eggplant

(makes 2 servings)

Ingredients:

• 4 tbsp olive oil
  
• 1 medium eggplant, thinly sliced
  
• ⅓ cup fresh mint, chopped
  
• ⅓ cup cilantro, chopped
  
• 2 tbsp chives, chopped
  
• 1 green chili, seeded and thinly sliced
  
• 7 oz. low-fat yogurt
  
• 2 tbsp mayonnaise
  
• 2 large flour tortillas
  
• Salt and pepper to taste
  
• Paprika to garnish
  

Preparation:

• Heat the olive oil in a frying pan. Add the eggplant and sauté until golden brown (about 10 minutes). Drain and set aside to cool.
  
• In a medium bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Add salt and pepper to taste.
  
• Arrange the eggplant slices over the tortillas.
  
• Spread yogurt sauce evenly over eggplant.
  
• Arrange cucumber slices on top of sauce.
  
• Roll up each tortilla and sprinkle paprika to garnish and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 filled tortilla (250 g)): 303 Calories, 9 g Protein, 42 g carbohydrates, 6 g Dietary Fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 292 mg sodium

Tortilla Chicken Pizza

(makes 4 servings)

Ingredients:

• ½ cup cooked chicken breast, chopped
  
• 4 tsp olive oil
  
• 4 (6-7 inch) flour tortillas
  
• ½ cup pizza sauce
  
• ½ cup fresh oregano, minced
  
• ½ cup fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), roasted and chopped
  
• ¼ cup grated low-fat mozzarella cheese
  
• ¼ cup grated Parmesan cheese
  
• 1 tbsp fresh basil
  

Preparation:

• Preheat broiler in oven and set rack about 4” – 5” below heating elements.
  
• Brush both sides of each tortilla with ¼ tsp olive oil on each side.
  
• Prick the surface of the tortillas in several places with a fork.
  
• Place the tortillas directly on the oven rack and broil for about 1-2 minutes on each side or until lightly browned.
  
• Place tortillas on baking sheet. Spread each with the pizza sauce.
  
• Arrange chicken and vegetables on each tortilla. Sprinkle with oregano and cheeses.
  
• Broil for about 1-2 minutes or until cheese melts.
  
• Sprinkle with basil.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 pizza (109 g)): 236 Calories, 13 g Protein, 21 g carbohydrates, 1 g Dietary Fiber, 11 g fat, 3 g saturated fat, 24 mg cholesterol, 518 mg sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
• 6 flour tortillas, 6” – 8” in diameter
  
• 1½ tbsp chili powder
  
• 1 cup no-fat sour cream
  
• 2 tsp dried oregano
  
• 1 tsp ground cumin
  
• 1 tbsp prepared horseradish
  
• 6 cups lettuce, shredded
  
• 1 large tomato, chopped
  
• ½ large red onion, chopped
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
• Cut beef into ⅛” slices.
  
• Warm tortillas according to package instructions.
  
• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
• Divide beef into equal portions and top each tortilla with beef.
  
• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 mg sodium

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
• 4 cups torn fresh spinach leaves, thawed and drained
  
• 1 jalapeño pepper, seeded and minced
  
• 6 (8-inch) flour tortillas
  
• 2 green onions, thinly sliced
  
• 1 (8oz.) carton of non-fat sour cream
  
• ¼ cup plain, non-fat yogurt
  
• ¼ tsp salt
  
• ½ cup 1% milk
  
• 2 tbsp all-purpose flour
  
• ¼ tsp ground cumin
  
• ⅓ cup shredded cheddar cheese
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
• Top with salsa and chopped green onions as desired.
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium

Tortilla Pinwheels

(makes 4 servings)

Ingredients:

• 4 whole wheat tortillas, 8” size
  
• ¼ cup light cream cheese or Neufchatel
  
• 12 slices turkey ham, sliced, fat-free
  
• 1 cup spinach, torn, fresh
  
• ½ cup grated carrots
  

Preparation:

• Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread.
  
• Spread about 1 tbsp cream cheese onto the tortilla, making sure to reach the edges.
  
• Place 3 slices of turkey ham onto tortilla.
  
• Put several spinach in the center of the tortilla and sprinkle with 2 tbsp of carrots.
  
• Roll tortilla tightly; secure with a toothpick.
  
• Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate. Serve at once, or refrigerate, covered, until ready to serve.
  

Tip:

• Choose colorful vegetables such as avocado red, cucumber, or red peppers, in your pinwheel.
  
• Make a fruit pinwheel using peanut butter or jam as the spread, then top with thin banana slices and other soft fruit like strawberries, peaches, plums, nectarines or plums.
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 pinwheel (174 g)): 285 Calories, 21 g Protein, 32 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 34 mg cholesterol, 1223 mg sodium

Chile Lime Tortilla Chips

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
• ½ tsp grated lime peel
  
• 2 tsp honey
  
• 2 tsp vegetable oil
  
• 2 tbsp fresh-squeezed lime juice
  
• 4 flour tortillas (8" diameter)
  
• Chile powder to taste
  

Preparation:

• Preheat oven to 350 degrees F.
  
• Spray a large cookie sheet with non-fat cooking spray.
  In a medium bowl, combine chile powder, lime peel, lime juice, vegetable oil, honey and stir finely.
  
• Using a pastry brush, brush tortillas with the lime mixture.
  
• Cut tortillas into 12 wedges. Place wedges on a single layer on cookie sheet and sprinkle with chile powder to desired.
  
• Bake for 8-10 minutes or until golden brown.
  
• Keep in an airtight container at room temperature.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving (1/6 of recipe (46 g)): 135 Calories, 3 g Protein, 22 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 166 mg sodium