Taco Salad

1 lb. ground beef
onion
1 pkg. (or about 2 tbsp.) taco or fajita seasoning
tortillas chips
tomatoes
green onions
olives
shredded cheese
sour cream
salsa


Brown ground beef and finely chopped onion. Add 1/2 cup water and taco or fajita seasoning and simmer. Chop tomatoes, green onions, olives and set aside.

To serve: crumble up tortilla chips, top with meat, cheese, tomatoes, green onions, olives, sour cream and salsa. Mix together.

Yield: 4-6 servings.

Mexican Tortilla Skillet

• 1 pound ground beef
• 1 clove garlic, minced
• 1 packet store-bought or homemade taco seasoning mix
• 6 burrito-size flour tortillas
• 2 cups pureed canned or fresh tomatoes
• 1/2 cup shredded cheddar cheese
• 1/2 cup salsa
• 1 green bell pepper (optional), seeded and chopped

1. Heat a large skillet over high heat until hot. Add ground beef, garlic, and taco seasoning. Cook until beef is browned, breaking it into small pieces with the side of a spoon and mixing everything together.

2. While beef is browning, slice tortillas into 1-inch squares. A pizza cutter or scissors works well for this.

3. Add tomatoes, salsa, and cut-up tortillas to skillet and cook for 5 minutes over medium heat. If it seems dry, you can add a little water. Once this is heated through, sprinkle cheese over top and cover for a few minutes. Once cheese is melted, it is ready to serve. Sprinkle with chopped green pepper (if using) for a little color, crunch, and a healthy dose of vitamin C.

Yield: 4-6 servings

Refried Bean Tostadas

• 6 (6-inch) flour or corn tortillas
• 3/4 cup fat-free refried beans
• 3/4 cup jarred red salsa
• 1 cup shredded Cheddar (about 2 1/2 oz.)
• 1 tablespoon finely chopped fresh cilantro
• 1 cup shredded Romaine lettuce
• 2 tablespoons sour cream

Preheat oven to 400°F. Mist every other cup of a 12-cup muffin tin with nonstick cooking spray. Press a tortilla into each sprayed cup, flattening out edges, and bake until golden, about 8 minutes.

Divide beans among tostadas, top with salsa and sprinkle with cheese. Return to oven and bake until warmed through, 7 to 10 minutes.

Place each tostada on a plate and sprinkle with cilantro. Top with some lettuce and a small dollop of sour cream. Serve with extra salsa, if desired.

Yield: 6 servings

Beef and Potato Tacos

Filling:

2 teaspoons canola oil
10 ounces potatoes pared and diced
8 ounces extra lean ground beef
1 large garlic clove minced
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 pinch freshly ground black pepper

Tacos:

8 taco shells
1 cup tomatoes diced
1 cup shredded lettuce
1 1/2 ounces sharp cheddar cheese shredded
1/4 cup nonfat sour cream
1/2 cup chopped cilantro

To prepare filling, place medium nonstick skillet over medium-high heat 30 seconds. Add oil; heat 30 seconds more. Add potatoes, tossing to coat. cook until golden brown on bottom (do not stir), about 5 minutes. Add 1/4 cup water; bring to a boil. Reduce heat to low; simmer, covered, until potatoes are tender, 2-3 minutes. Uncover and cook 1 minute longer.

Add beef, garlic, oregano, cumin, salt and pepper to potatoes; cook, stirring to break up meat, until beef is no longer pink, 4-5 minutes. Add 1/4 cup water; bring to a boil. Remove from heat.

To prepare tacos, microwave taco shells on high until warm 45-60 seconds. Divide filling, tomatoes, lettuce, cheese, sour cream and cilantro evenly among warm taco shells.

Yield: 4 servings (2 tacos per person) - 8 pts.

Crock Pot Chicken Taco Chili

Servings: 10 • Size: 1 1/4 cups • Old Points: 3 pts • Points+: 5 pts
Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0 g • Protein: 16.9 g

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
  
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
  
• 1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).

Crock Pot Santa Fe Chicken

Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g

• 24 oz (1 1/2) lbs chicken breast
• 14.4 oz can diced tomatoes with mild green chilies
• 15 oz can black beans
• 8 oz frozen corn
• 1/4 cup chopped fresh cilantro
• 14.4 oz can fat free chicken broth
• 3 scallions, chopped
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp cayenne pepper (to taste)
  
• salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

Cilantro Lime Rice

Servings: 4 • Size: 3/4 cup • Old Points: 4 pts • Points+: 6 pts

• 1 cup extra long grain rice or basmati rice
• 1/2 lime, juice of
• 2 cups water
• 1 tsp salt
• 3 tbsp fresh chopped cilantro
• 4 tsp vegetable oil

In a small heavy pot, add rice, water, 1 tsp oil and salt. Boil on high until most of the water evaporates. When the water just skims the top of the rice, reduce to low andcover about 15 minutes. Shut off flame and keep covered an additional 5 minute.

In a medium bowl, combine chopped cilantro, lime juice, rice and remaining oil and toss until completely mixed.

Chicken and White Bean Enchiladas

Servings: 8 • Serving Size: 1 enchilada • Points: 4 ww pts
Calories: 230 • Fat: 7.3 g • Protein: 20.4 g • Carb: 28.7 g • Fiber: 12.2 g


Chicken and White Bean Filling:

• 1 tsp olive oil
• 1/4 cup minced white onion
• 2 cloves garlic, minced
• 1 can (4.5 oz) chopped green chiles
• 15.5 oz can Navy beans (or Cannellini beans)
• 8 oz cooked shredded chicken breast
• 1/3 can water
• 1 chicken bullion
• 1 tsp cumin

Green Chile Enchilada Sauce:

• 1 tsp butter
• 1/2 cup chopped white onion
• 2 tbsp flour
• 1 cup fat free chicken broth
• 7 oz can chopped green chile
• 2 jalapeños, chopped (I used jarred)
• salt
• 1/2 cup light sour cream

• 3/4 cup reduced fat Mexican cheese
• 8 medium low carb tortillas
• chopped fresh cilantro or scallions (or both!)

Preheat oven to 375°.


For the Filling:
In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover.Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce:
In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowlywhisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish.Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.

Barbacoa Beef

Servings: 9 • Serving Size: 4 oz • Points: 4 ww pts
Calories: 161.4 • Fat: 5.0g • Protein: 24.9 g • Carb: 2.8 g • Fiber: 0.7 g

• 3 lbs beef eye of round or bottom round roast, all fat trimmed
• 5 cloves garlic
• 1/2 medium onion
• 1/2 lime, juice
• 2-4 chiptoles in adobo sauce (to taste)
• 1 tbsp ground cumin
• 1 tbsp ground oregano
• 1/2 tsp ground cloves
• salt and pepper
• 3 bay leaves
• 1 tsp oil
• 1 cup water

Place garlic, onion, lime juice, cumin, oregano, chiptoles, cloves in a blender.

Trim all fat off meat, cut into 4 inch chunks. Season with salt and pepper and brownon high heat in 1 tsp oil. Add liquefied spices, water, bay leaves and simmer on low two hours in a pressure cooker. (If you are making this in a regular pot, you will have to double the cooking time to at least 4 hours or more, covered on low flame and addmore water from time to time to make sure it doesn't dry out.)

Once cooked and the meat is tender, remove the meat and place in a dish. Shred it with two forks, and reserve the liquid for later (discard the bay leaf). Return the shredded meat to the pot, adjust salt and cumin (you may need to add more) to taste and add some of the reserved liquid back. Simmer uncovered for about 10 minutes to let the flavors penetrate.

Cheesy Chicken and Rice Casserole

1 (10 3/4 oz.) can cream of chicken soup

1 1/3 cups water

3/4 cup uncooked long-grain rice

2 cups fresh or frozen vegetables

1/2 tsp. onion powder

1/2 tsp. pepper

4 boneless skinless chicken breast halves, thawed

1/2 cup shredded cheddar cheese

Stir the soup, water, rice, vegetables, onion powder and pepper in a shallow 2 1/2-qt. baking dish. Top with chicken. Sprinkle chicken with additional pepper. Cover. Bake at 375F for 45 minutes or until chicken juices run clear. Top with cheese.

Italian version: In place of onion powder and pepper, use 1 tsp. Italian seasoning. Substitute 1/3 cup shredded Parmesan for cheddar.

Mexican version: In place of onion powder and pepper, use 1 tsp. chili powder. Substitute Mexican cheese blend for cheddar.

Yield: 4 servings

Chicken Fajitas

For the marinade:

1/4 cup olive oil

3 tbsp. fresh lime juice

2 tbsp. red wine vinegar

2 tbsp. onion, finely chopped

1 clove garlic, minced

1/2 tsp. sugar

1/2 tsp. dried oregano leaves

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1/8 tsp. ground cumin

6 boneless, skinless chicken breast halves, about 6 oz. each

1 red onion, cut into 1/2" slices

4 plum tomatoes, cut into 1/2" slices

1 red or yellow bell pepper, stem and seeds removed and cut into quarters

6 large flour tortillas

1 avocado, sliced

salsa

To make the marinade: In a shallow, non-metal container combine the marinade ingredients. Rinse chicken and pat dry with paper towels. Add chicken to the marinade, turning to coat each side. Cover and refrigerate for 4 hours, turning occasionally.

Remove chicken breasts from the marinade and discard the marinade. Grill the chicken breasts, onion slices, tomato slices, and bell pepper quarters over direct medium heat until the meat is no longer pink and the vegetables are tender, turning once halfway through the grilling time. The chicken and onion will take 8-12 minutes and the tomato and bell pepper will take 6-8 minutes. Wrap tortillas in foil and place on cooking grate. Heat for about 1 minute. Cut the bell pepper into strips and slice the chicken. Place chicken, onion, tomatoes, bell pepper and avocado in warm tortillas and roll up to eat. Serve with salsa.

Yield: 6 servings

Cheese Enchiladas

2 (15 oz.) cans tomato sauce

1 1/3 cups water

2 tbsp. chili powder

2 garlic cloves, minced

1 tsp. dried oregano

1/2 tsp. ground cumin

16 flour tortillas (8-inch), warmed

4 cups Monterey Jack cheese, shredded

2 1/2 cups cheddar cheese, shredded and divided

2 medium onions, finely chopped

1 cup sour cream

1/4 cup parsley, fresh minced

1/2 tsp. salt

1/2 tsp. pepper

Optional: add cooked shredded chicken when filling.

Garnish: shredded lettuce, sliced ripe olives and additional sour cream

In a large saucepan, combine the first six ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until thickened, stirring occasionally. Spoon 2 tbsp sauce over each tortilla.

In a large bowl, combine the Monterey Jack, 2 cups cheddar cheese, onions, sour cream, parsley, salt and pepper. Place about 1/3 cup down the center of each tortilla. Roll up and place seam side down in two greased 9x13 baking dishes. Pour remaining sauce over top.

Bake, uncovered, at 350F for 20 minutes. Sprinkle with remaining cheddar cheese. Bake 4-5 minutes longer or until cheese is melted. Garnish with lettuce, olives, and sour cream if desired.

Yield: 16 enchiladas

Cafe Rio Chicken Tortilla Soup

red pepper

onion

tomatoes

garlic

Puree above ingredients and set aside. Poor a small amount of oil in the bottom of pot. Heat and add puree. Fry for 1-2 minutes.

Add:

6 cups chicken broth

1/2 cup cilantro, minced

1 cup chicken, cooked and shredded

1 cup carrots, chopped

1 cup tomatoes, chopped

1/4 cup avocado, chopped

1/4 cup lime juice

Stir and cook until heated through.

Yield: 6-8 servings