Recipes #5 & #6: Enchiladas & Stir-Fry

Recipe #5:  Lean Bean 'n Cheese Enchiladas

Ingredients:
-2 medium-large corn tortillas
-2/3 cup enchilada sauce
-1/3 cup fat-free refried beans
-1 slice fat-free cheddar cheese, halved
-1/4 cup shredded fat-free cheddar cheese
-1/4 cup chopped onion
-1 tablespoon taco sauce
-1/2 teaspoon dry taco seasoning mix
-Optional toppings: fat-free sour cream, chopped scallions

Directions:
-Preheat oven to 400 degrees.

-In a pan sprayed with nonstick spray, cook onion over medium heat on stove until it begins to brown (about 2 minutes).

-In a small dish, combine onion with refried beans, taco sauce, and taco seasoning until mixed well.

-Spray a small baking dish with nonstick spray and set aside.

-Heat tortillas in the microwave until slightly warm.  Lay tortillas flat and spread about 2 tablespoons enchilada sauce onto each one.

-Place on half of the cheese slice in the center of each tortilla.  Evenly distribute bean mixture in the center of each tortilla.

-Wrap tortillas up tightly and place them in the baking dish, seam sides down.  Pour the rest of the enchilada sauce over the enchiladas.  Bake in the oven for about 10 minutes, until enchiladas are hot.

-Remove dish from the oven and sprinkle shredded cheese over the enchiladas.  Return to the oven and bake for about 5 minutes, until cheese has melted.

-Plate 'em and top with sour cream and/or scallions if you want.

Makes 2 Servings.  Per Serving (1 Enchilada): 187 calories, 2g fat, 976mg sodium, 29g carbs, 4g fiber, 5g sugars, 12g protein.
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Recipe #6: Santa Fe Cheesy Chicken Stir-Fry

Ingredients:
-4 ounces raw boneless skinless chicken breast (chopped)
-2 tablespoons canned black beans, drained and rinsed
-1/2 tablespoon chopped cilantro
-1/2 teaspoon lime juice
-1/8 teaspoon chili powder
-1/8 teaspoon salt
-2 dashes ground cumin
-2 dashes black pepper
-1/4 cup frozen corn
-1/4 cup thin sliced onion
-1/4 cup thin sliced red bell pepper
-1/4 cup shredded fat free cheddar cheese
-1/4 cup chopped tomatoes

Directions:
-In a bowl, combine raw chicken, beans, cilantro, lime juice, chili powder, salt, cumin, and black pepper.  Mix well and set aside.

-Bring a skillet sprayed with nonstick spray to medium-high heat.  Add corn, onion, and bell pepper.  Stir frequently.  Cook four to five minutes, until onion softens.

-Add chicken mix and cook for five minutes or until chicken is cooked through.  Stir occasionally.

-Add cheese and tomatoes and stir until the cheese starts to melt.

Makes 1 serving.  Per Serving: 256 Calories, 2 g fat, 693mg sodium, 19.5g carbs, 3.25g fiber, 4.5g sugar, 38.5g protein.