Pamela, Strawberry Tart
01-08-2005, 01:32 AM
Ok, this orignally came from eDiets.com, and because I like to play with recipes and see if I can make them better, it evolved into what it is now:
1/2 a small onion
1 bell pepper (or if you're like me, 1/3 each of yellow, red and orange peppers)
Small handful of chopped romaine lettuce (or alfalfa sprouts, if you prefer)
2 small flour tortillas (I prefer Goya. 80 calories and only 2g of fat per tortilla. Better than almost all of the "healthy" brands out there!)
6 ounces of boneless, skinless chicken breast (MEATLESS OPTION: Use sliced Portabello mushrooms instead of chicken, and prepare the same way, except with a 1/4 cup of lime juice cut with water 60:40)
1 Tbsp. nonfat sour cream
lemon (or lime) juice (preferably lime, but whichever you can get)
Chili powder
cayenne pepper
garlic powder
1/2 of a small diced tomato (unless you're allergic to the evil little buggers, like I am)
2 oz low fat or fat free cheese
Optional:
Guiltless Gourmet fat free black bean dip
low fat guacamole (remember that avocado is high in fat, but it IS the good kind of fat!)
So, dice your onion and your pepper(s). Heat up a saute pan and put the onion & peppers in the pan with nothing but a bit of water and a dash of lime juice, until the onion is somewhat transparent. Set aside the peppers and onions. Don't clean or drain the pan.
Cut up your chicken breast into small strips or chunks, pour about 1/4 cup of lime juice into the same pan you used for the peppers and onions. Season your chicken with 2 parts chili powder to one part cayenne pepper, and a liberal dash of garlic powder after you've thrown it in the pan. Personally, I'll add about 1/2 tsp of chili powder, and half that for the cayenne pepper, more if I'm in a spicy mood. Mix around so all the chicken is coated in spices and lime juice, and cook at medium heat until you start to hear the sizzle and see the chicken starting to cook. Then add the peppers and onions, stirring everything every few minutes until the liquid has reduced some (it'll be kind of orangey, like taco-kit beef jus!) and the chicken is cooked properly (if you need to add more lime juice, do so, but wait until the chicken is half cooked, because the chicken will add liquid to the pan.) When everything looks done, throw your flour tortillas on top for about a minute to heat them up, (Don't stir!! *G*) and turn off the heat. Then treat your tortillas with a thin coating of sour cream down the center, (add a thin knife swipe of guac and black bean dip on either side, if you're so inclined) and add lettuce, tomatoes, etc. Add the chicken/onion/pepper mix, some of the "gravy" and top with cheese. Wrap up and enjoy!
The great thing about this recipe, is that it takes less than 20 minutes, and if you make extra, the chicken/pepper/onion mix heats up perfectly in a partially sealed ziploc if you put it in the microwave. Makes a great Day II bag lunch if you work in an office with a break room!
Oh, and if you are feeling particularly naughty, dice up the leftover chicken and peppers, spread them over about 20 baked tortilla chips, along with a bit of the fat free bean dip and a SMALL handful of the fat free cheese, put it under the broiler, and you have healthy Nachos!! (portion out the sour cream and low fat guac BEFORE you start to eat, and it will keep you from going overboard.)
If I remember correctly, the Nachos have about 450 calories and 5 grams of fat, if you don't use the guac.
Hope you like it! Oh, and feel free to experiment. I've done some interesting variations like adding spinach and mushrooms to the chicken instead of onions and peppers. it turned out really good, and there was no need for lettuce!
1/2 a small onion
1 bell pepper (or if you're like me, 1/3 each of yellow, red and orange peppers)
Small handful of chopped romaine lettuce (or alfalfa sprouts, if you prefer)
2 small flour tortillas (I prefer Goya. 80 calories and only 2g of fat per tortilla. Better than almost all of the "healthy" brands out there!)
6 ounces of boneless, skinless chicken breast (MEATLESS OPTION: Use sliced Portabello mushrooms instead of chicken, and prepare the same way, except with a 1/4 cup of lime juice cut with water 60:40)
1 Tbsp. nonfat sour cream
lemon (or lime) juice (preferably lime, but whichever you can get)
Chili powder
cayenne pepper
garlic powder
1/2 of a small diced tomato (unless you're allergic to the evil little buggers, like I am)
2 oz low fat or fat free cheese
Optional:
Guiltless Gourmet fat free black bean dip
low fat guacamole (remember that avocado is high in fat, but it IS the good kind of fat!)
So, dice your onion and your pepper(s). Heat up a saute pan and put the onion & peppers in the pan with nothing but a bit of water and a dash of lime juice, until the onion is somewhat transparent. Set aside the peppers and onions. Don't clean or drain the pan.
Cut up your chicken breast into small strips or chunks, pour about 1/4 cup of lime juice into the same pan you used for the peppers and onions. Season your chicken with 2 parts chili powder to one part cayenne pepper, and a liberal dash of garlic powder after you've thrown it in the pan. Personally, I'll add about 1/2 tsp of chili powder, and half that for the cayenne pepper, more if I'm in a spicy mood. Mix around so all the chicken is coated in spices and lime juice, and cook at medium heat until you start to hear the sizzle and see the chicken starting to cook. Then add the peppers and onions, stirring everything every few minutes until the liquid has reduced some (it'll be kind of orangey, like taco-kit beef jus!) and the chicken is cooked properly (if you need to add more lime juice, do so, but wait until the chicken is half cooked, because the chicken will add liquid to the pan.) When everything looks done, throw your flour tortillas on top for about a minute to heat them up, (Don't stir!! *G*) and turn off the heat. Then treat your tortillas with a thin coating of sour cream down the center, (add a thin knife swipe of guac and black bean dip on either side, if you're so inclined) and add lettuce, tomatoes, etc. Add the chicken/onion/pepper mix, some of the "gravy" and top with cheese. Wrap up and enjoy!
The great thing about this recipe, is that it takes less than 20 minutes, and if you make extra, the chicken/pepper/onion mix heats up perfectly in a partially sealed ziploc if you put it in the microwave. Makes a great Day II bag lunch if you work in an office with a break room!
Oh, and if you are feeling particularly naughty, dice up the leftover chicken and peppers, spread them over about 20 baked tortilla chips, along with a bit of the fat free bean dip and a SMALL handful of the fat free cheese, put it under the broiler, and you have healthy Nachos!! (portion out the sour cream and low fat guac BEFORE you start to eat, and it will keep you from going overboard.)
If I remember correctly, the Nachos have about 450 calories and 5 grams of fat, if you don't use the guac.
Hope you like it! Oh, and feel free to experiment. I've done some interesting variations like adding spinach and mushrooms to the chicken instead of onions and peppers. it turned out really good, and there was no need for lettuce!