HEALTHY CHICKEN ENCHILADAS
Prep Time: 15 minutes
Cook Time: 20 minutes
1 Tablespoon HILL COUNTRY FARE CANOLA OIL
2 HILL COUNTRY FARE FROZEN CHICKEN BREASTS, thawed & thin sliced
1 ½ cups CHOPPED ONION
1 ½ cups chopped TOMATOES
1 cup shredded H-E-B REDUCED FAT MEXICAN BLEND CHEESE
1 can (15 oz) HILL COUNTRY FARE ENCHILADA SAUCE: red or green
12 HEB CORN TORTILLAS
1. Heat oven to 400ºF. Spray a 9 X 13-inch baking pan with non-stick cooking spray; set aside.
2. Heat a large skillet over high heat for 3 minutes. Add the oil and thins sliced chicken. Stir fry the chicken for 3 to 4 minutes or until fully cooked. Season the chicken to taste with salt & pepper.
3. Combine the chicken, onion, tomato, shredded cheese and enchilada sauce in a large bowl. Set the mixture aside.
4. Place tortillas in a plastic bag and heat on High power in the microwave oven for 1 minute 15 seconds or until soft and pliable. Spread ¼ cup enchilada mixture down the center of each warm tortilla and roll tightly, one at a time. Place enchiladas in the prepared baking dish in a single layer, seam side down. Spray enchiladas with non-stick cooking spray to keep moist during baking; set aside.
4. Spoon the remaining enchilada mixture over the center the enchiladas.
5. Bake enchiladas uncovered for 20 minutes or until cheese is bubbly on the edges and tortillas are golden. Serve immediately.
Makes: 6 servings
Nutrition Information: One Serving= 2 enchiladas
Calories 280, Protein 16 grams, Fat 7 grams, Saturated Fat 2.5 grams, Carbohydrate 33 grams, Dietary Fiber 3 grams, Sugar 4 grams, Cholesterol 35 mg, Sodium 450 mg
HEALTHY VEGGIE PIZZAS
Prep Time: 15 minutesCook Time: 18 minutes
3 HEB WHOLE WHEAT TORTILLAS
½ cup PASTA SAUCE
1 cup HEB FAT FREE MOZZARELLA CHEESE
1 TOMATO, chopped
1 YELLOW SQUASH, chopped
½ cup chopped RED ONION
3 GARLIC CLOVES, chopped
1/3 cup chopped BASIL LEAVES
1. Heat the oven to 450ºF. Line a large baking sheet pan with foil and set aside.
2. Place the wheat tortillas directly on the center oven rack and bake for 5 minutes so that the tortillas get crisp like a pizza crust.
3. Spread 2 Tablespoons of the pasta sauce on each crisp whole wheat tortilla and place on the prepared baking sheet. Sprinkle 3 Tablespoons of shredded cheese over each pizza.
4. Combine the chopped tomato, squash, onion, garlic, basil and black olives in a bowl and toss to mix well. Sprinkle 1/3 of the mixture over each pizza and top each with the remaining shredded fat free cheese.
5. Bake the pizzas on the center oven rack for 12 minutes or until the cheese melts. Enjoy!
Makes: 3 servings
Nutrition Facts: 1 pizza per serving
Calories 210, Total Fat 2 grams, saturated Fat 0 grams, Cholesterol 5 mg, Total carbohydrates 30 grams, Dietary Fiber 5 grams, Sugars 5 grams, Protein 17 grams Sodium 760 mg
PICO DE GALLO
Prep Time: 15 minutes
2 medium TOMATOES, chopped
1 medium ONION, chopped
1 JALAPEÑO PEPPER, remove seeds and chopped
JUICE of 1 LIME
1/4 cup chopped CILANTRO
Combine tomatoes, onion, jalapeño pepper, juice of lime and cilantro in a medium-size bowl. Season to taste with salt and black pepper. Cover with plastic wrap and chill until ready to use.
Makes: 3 cups
Serve with:
H-E-B Baked Tortilla Chips
HEALTHY BREAKFAST TACO
Prep time: 5 minutes
Cook Time: 10 minutes
1 Tablespoon HILL COUNTRY FARE CANOLA OIL
½ cup each chopped TOMATO, BELL PEPPER & ONION
1 ½ cups HILL COUNTRY FARE REAL EGG
¼ cup HEB REDUCED FAT SHREDDED MEXICAN BLEND CHEESE
6 HEB WHITE CORN TORTILLAS or HEB WHOLE WHEAT FLOUR TORTILLAS
1. Heat a skillet over high heat for 3 minutes. Add the oil, chopped tomatoes, bell pepper and onions. Stir-fry the tomato mixture for 2 minutes or until the onion is soft. Reduce the heat to medium low and add the Real Egg. Stir-fry the egg mixture until the eggs are cooked (about 1 minute). Keep egg warm
2. Wrap the tortillas in plastic wrap and microwave on High power for 45 seconds. Make 6 healthy breakfast tacos with the scrambled egg mixture and 1 Tablespoon each of shredded reduced fat cheese. Roll tacos and serve hot.
Makes: 6 servings (1 taco each)
Nutrition Information: One Serving= 1 taco with corn tortilla
Calories 120, Protein 7 grams, Total Fat 2.5 grams, Saturated Fat 0 grams, Trans Fats 0 grams, Carbohydrate 15 grams, Dietary Fiber 1 grams, Sugar 2 grams, Cholesterol 0 mg, Sodium 135 mg
Nutrition Information: One Serving= 1 taco with whole wheat tortilla
Calories 170, Protein 10 grams, Total Fat 5 grams, Saturated Fat .5 grams, Trans Fats 0 grams, Carbohydrate 24 grams, Dietary Fiber 4 grams, Sugar 3 grams, Cholesterol 0 mg, Sodium 460 mg
Lunch Box Tip: Wrap Healthy Breakfast taco in plastic wrap and place in lunch box with cool pack. Microwave the taco in plastic wrap for 30 seconds or until warm.
AGUAS FRESCAS
Prep Time: 10 minutes
1 bag (16 oz) HILL COUNTRY FAIR FROZEN MIXED FRUIT
2 bottles (33.8 oz each) HEB SPLENDA SPARKLING LIME WATER
2 bottles (33.8 oz each) HEB SPLENDA SPARKLING LEMON WATER
1/4 cup FRESH MINT LEAVES
1 LIME & LEMON, thin sliced
4 cups ICE CUBES
Combine all ingredients in a large punch bowl and stir.
Makes: 24 servings
Nutrition Information:
One serving = 1cup
Calories 10, Protein 0 grams, Fat 0 grams, Carbohydrates 2 grams, Cholesterol 0 mg, Sodium 0 mg
MOO FRUIT SHERBET
Prep Time: 5 minutes
1 package (16 oz) H-E-B FROZEN FRUIT: Pineapple, Strawberries, Mango, Raspberries (your favorite)
1/4 cup SUGAR or SUGAR SUBSTITUTE EQUIVALENT (optional)
1 1/4 cup H-E-B FAT FREE, VANILLA SOYMILK or H-E-B MOOTOPIA 2% MILK (Your favorite milk choice)
Combine the frozen fruit, sugar or sugar substitute if desired and 1 ¼ cup Milk in a food processor or blender container. Process mixture for 15 seconds and scrape down container sides. Add remaining soymilk or MooTopia Milk and process for 1 more minute or until mixture is smooth and frozen.
Makes: 4 servings (1 cup each)
You can use any HEB Frozen Fruit to make this Freeze.
Nutrition Information: without sugar One serving = ½ cup :
Calories 114, Protein 5.16 grams, Fat 3 grams, Carbohydrates 18.5 grams
