Barbecued Chicken Burritos

We're stuck in somewhat of a rut as far as what we eat - same thing week in week out. I was happy to get this assingment and take the time to look up something new and to take advantage of the rest of the posted recipies. I found this one at http://www.eatingwell.com/recipes/bbq_chicken_burrito.html


These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

Makes 4 servings, 1 wrap each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

Nutrition bonus: Fiber (24% daily value), Iron (20% dv).

2 1/2 Carbohydrate Servings

Shrimp With Serranos

Start to Finish: 25 minutes Makes: 4 servings

1 pound fresh or frozen peeled and deveined medium shrimp
2 TBSP. extra-virgin olive oil
1/4 cup chopped shallots
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 cup chopped red sweet pepper
2-3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
1 TBSP. lemon juice
1 TBSP. chopped fresh cilantro

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2-3 minutes or until shrimp are opaque Drizzle with lemon juice. Sprinkle with cilantro.

Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg socium, 5 g carbo., 0 g fiber, 24 g protein.

I love to serve this with another recipe I am posting--Southwestern Grain Medley. We all love these recipes (except Annie on the shrimp!). Enjoy!

Loving your class Mendy! Thanks a bunch!

Southwestern Grain Medley

Start to Finish: 30 minutes Makes: 4 servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP. thinly sliced green onion
2 TBSP. lime juice
1 TBSP. extra-virgin olive oil
1 1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper
1 1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 TBSP. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g protein.

**Note: Look for quinoa at a health food store or in the grains or organic section of a large supermarket. To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

Tropical Smoothie

I have made this once and it is delicious; however, I do not have the nutritional information. You can probably figure it out. Recipe courtesy of Barefoot Contessa.

1/2 ripe mango, peeled and seeded
1/2 ripe papaya, peeled and seeded
1 ripe banana
1/4 cup freshly squeezed orange juice
1/2 cup skim milk
1/4 nonfat yogurt
1 tsp. good honey
2 cups ice

In a blender, combine mango, papaya, banana, orange juice, milk, yogurt, honey and ice. Blend until smooth.

Quick Panzanella with Chicken

This salad is great for a hot day!! I make an easy version; this version is courtesy of Cooking Light Magazine. The best thing about this salad is you can change it up, depending on what you like. Enjoy!

4 (6 oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
Cooking spray
2 cups (1 inch) cubed tomato
2 cups diced ciabatta bread (about 4 oz. )
1 cup thinly sliced celery (2 stalks)
1/2 cup fresh basil leaves, torn
2 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
1 small red onion, thinly sliced
1/2 English cucumber, halved lengthwise and thinly slice (about 1 cup)

Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 tsp. salt and 1/4 tsp. pepper. Coat pan w/ cooking spray. Add chicken to pan; cook 6 minutes on each side. Remove from heat and chop.
Place tomato in large bowl; sprinkle with remaining salt and pepper. Let stand 5 minutes. Add chicken, bread and remaining ingredients to tomato mixture, tossing well to combine. Serve immediately. 4 servings. Refrigerates well; good for a few meals.

serving size 2 1/2 cups, calories 385, fat 13 g(sat 2.4g, mono 7.5g, poly 2g), protein 43.5g, carb 23g, fiber 2.6g, chol 108 mg, iron 3 mg, sodium 757mg, calcium 50 mg

Summer Chocolate Cake

1 Chocolate cake mix made with applesauce for oil & egg substitute for eggs.
Bake according to box directions. While the cake is still hot poke holes in the cake and pour 1 sugar free carmel ice cream topping over the cake. Allow to cool. Then mix together 1 container of fat free cool whip and 1 bag of heath pieces. Cover cake with cool-whip topping. Refrigerate and enjoy.

I don't have an actual calorie count for this. I will go to the calorie calculator and see if I can figure it out.

fresh fruit crepes

great summer treat!

Crepes
1 cup strawberries
whip cream

The crepes are only 51 calories, 1 cup strawberries - 45 calories, whip cream - 38 calories

If you're having guests, you may want to offer some warm chocolate sauce to drizzle over it.

Chrissy