Chicken and Summer Vegetable Tostadas

Randy Mayor

 

Outstanding

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The tostadas can easily become soft tacos if you skip broiling the tortillas. Serve with black beans.

Yield: 4 servings

Ingredients

• 1  teaspoon  ground cumin
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 2  teaspoons  canola oil
• 12  ounces  chicken breast tenders
• 1  cup  chopped red onion (about 1)
• 1  cup  fresh corn kernels (about 2 ears)
• 1  cup  chopped zucchini (about 4 ounces)
• 1/2  cup  green salsa
• 3  tablespoons  chopped fresh cilantro, divided
• 4  (8-inch) fat-free flour tortillas
• Cooking spray
• 1  cup  (4 ounces) shredded Monterey Jack cheese

Preparation

Preheat broiler.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Nutritional Information

Calories: 398 (30% from fat)

Fat: 13.1g (sat 5.9g,mono 4.1g,poly 1.2g)

Protein: 32.5g

Carbohydrate: 36.7g

Fiber: 3.1g

Cholesterol: 75mg

Iron: 1.4mg

Sodium: 799mg

Calcium: 236mg

Roast Chicken Chimichangas

Randy Mayor; Jan Gautro

Worthy of a Special Occasion

These chimichangas are oven-browned instead of deep-fried. The filling uses queso fresco. If it's not available, try shredded Monterey Jack.

Yield: 6 servings (serving size: 1 chimichanga and about 4 teaspoons salsa)

 

Ingredients

• 2 1/2  cups  shredded roasted skinless, boneless chicken breasts
• 1  cup  (4 ounces) crumbled queso fresco cheese
• 1/4  cup  chopped green onions
• 1  teaspoon  dried oregano
• 1/4  teaspoon  ground cumin
• 1  garlic clove, minced
• 1  (4.5-ounce) can chopped green chiles, drained
• 1  (16-ounce) can fat-free refried beans
• 6  (8-inch) flour tortillas
• Cooking spray
• 1/2  cup  bottled green salsa

 

Preparation

Preheat oven to 500°.
Combine first 7 ingredients in a large bowl; toss well.
Spread 1/4 cup beans down center of each tortilla. Top each tortilla with 2/3 cup chicken mixture; roll up. Place rolls, seam sides down, on a large baking sheet coated with cooking spray. Coat tops of chimichangas with cooking spray. Bake at 500° for 7 minutes. Serve with salsa.

 

Nutritional Information

Calories: 380 (23% from fat)

Fat: 9.7g (sat 3.1g,mono 4.1g,poly 1.6g)

Protein: 28.8g

Carbohydrate: 42.5g

Fiber: 6.5g

Cholesterol: 55mg

Iron: 3.8mg

Sodium: 728mg

Calcium: 157mg

Best Brownies

 

"These brownies always turn out!"

  

Prep Time: 25 Min

Cook Time: 35 Min

Ready In: 1 Hr

Ingredients

• 1/2 cup butter
• 1 cup white sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 1/3 cup unsweetened cocoa powder
• 1/2 cup all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour an 8 inch square pan.
2. In a large saucepan, melt 1/2 cup butter. Remove from heat, and stir in sugar, eggs, and 1 teaspoon vanilla. Beat in 1/3 cup cocoa, 1/2 cup flour, salt, and baking powder. Spread batter into prepared pan.
3. Bake in preheated oven for 25 to 30 minutes. Do not overcook.