As Low-Fat as Possible: Chicken Enchildadas

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Recently, one of my subscribers, Beth, asked me for a weeknight Chicken Enchilada recipe that is not too fattening. I actually took one of her favorite recipes and lightened it for her. It’s really easy to prepare and is very filling. I used a rotisserie chicken to simplify things. Serve with a side salad or guacamole, and that’s all you will need.

Easy Healthy Asian Chicken Salad

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I am amazed how many subscribers and fans on facebook I have that are college students, and I thank all of you and am so excited that ya’ll are cooking while in college! Carlie, a college senior at the University of Georgia, has particularly enjoyed when I post salad recipes, and she told me she has tried all of them. She asked me to “keep them coming” so Carlie, this one’s for you. This salad is a cinch! The ingredients are very simple and easy to find. Feel free to substitute salmon for the chicken or even add thin cooked vermicelli or rice noodles to this salad. I kept the dressing very light, but it is a little tangy so if you want to add more oil, feel free. 

 

Asian Chicken Salad

Prep: 25 minutes

Yield: 4 servings

Ingredients

5 cups shredded romaine lettuce

1 large seedless cucumbers, thinly sliced

2 cups shredded carrots

1 tomato, thinly sliced

11/2 cups chopped cooked chicken

1/4 cup chopped fresh mint

1/4 cup chopped fresh cilantro

1/4 cup thinly sliced red onion

1/4 cup unsalted dry-roasted peanuts, toasted

2/3 cup rice wine vinegar

1/4 cup fresh lime juice

1 tablespoon canola or sesame oil

2 teaspoons low-sodium soy sauce

3 cloves garlic, minced

1/4 cup sugar

1/4 teaspoon crushed red pepper flakes

Preparation

1. Combine lettuce and next 8 ingredients in a large salad bowl. Whisk together rice wine vinegar and remaining ingredients and pour over salad, tossing gently.

Easy Lemon Herbed Chicken

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I have 2 nieces in college who asked me to give them and their college friends some great easy recipes, starting with ideas using boneless chicken breasts. My niece, Meredith, has her own apartment this year. She loves to cook and gets tired of eating out. College students are really not so different from me and my friends (okay, maybe just in some ways). We are all busy, but we want to eat healthy, flavorful meals that are simple and fast. This recipe fits that bill so let me know what you think.

 

Lemon Herbed Chicken

This recipe is also fabulous when grilled.

Prep: 15 minutes

Cook: 20 minutes

Yield: 4 servings

Ingredients

1/4 cup olive oil

1/3 cup fresh lemon juice

2 cloves garlic, minced

1 tablespoon chopped fresh basil

1 tablespoons chopped fresh rosemary

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

4 boneless, skinless chicken breasts (I like to use chicken cutlets)

1 lemon, thinly sliced

Directions

1. Combine first 7 ingredients in a small bowl, mixing well. Pour lemon marinade over the chicken in a zip-top resealable bag; marinate 1 to 4 hours, turning occasionally.

2. Place chicken on a lightly greased baking sheet (or cover baking sheet with aluminum foil and spray with cooking spray for easy cleanup). Broil 51/2 inches from heat (with electric oven door partially open) 8 to 10 minutes on each side or until tender; serve with the lemon slices.

 

For the Broccoli Stir-Fry pictured above:

Saute 1 (12-ounce) package broccoli slaw and 1 (12-ounce) package broccoli and carrots in a large saute pan coated with 1 tablespoon olive oil. Add 3 tablespoons low-sodium soy sauce and saute over medium heat 5 to 10 minutes, stirring often.