This is a popular dish because of everything you can taste - the marinated chicken, a little bit of cheese, salsa, garlic, onions, cilantro, and guacamole, all wrapped in a warm corn tortilla. It would save you some time to prepare the salsa ahead of time if you are making it fresh, but be sure to make the guacamole fresh, just before you are ready to serve.
2 skinless, boneless half chicken breasts
1/4 cup white wine
2 tablespoons chili powder
1 red bell pepper
8 corn tortillas
10 Kalamata olives, pitted and sliced
5 mushrooms, sliced
2 cups low-fat cheese
1/2 cup fresh salsa or 1 tomato, chopped and seasoned with Tabasco sauce to taste
2 pinches salt
2 small cloves garlic
1 sprig cilantro
1 tablespoon plain yogurt
1 1/2 teaspoons freshly squeezed
Lime juice (1/2 lime)
2 tablespoons minced onion
1 small jalapeno pepper, diced (optional)
1. Preheat oven to 400°F. Put the chicken breasts in a shallow glass baking dish. Pour the wine over them and sprinkle them with some of the chili powder. Bake for 10 minutes, then turn the chicken over and sprinkle with the remaining chili powder. Bake for 10 more minutes. The chicken. breasts should be tender but not pink. Let them cool and then slice into strips. Pour the leftover baking juices into a covered plastic dish and refrigerate.
2. Broil the red bell pepper on a shallow baking pan, turning it so that all sides become brown and blistered. Remove from the oven and drop it into a small brown bag and twist closed. When completely cooled, peel the skin off, scrape out the seeds, and slice the pepper into strips.
3. Arrange the tortillas on the baking pan and evenly distribute the chicken, pepper strips, olives, and mushrooms on top. Sprinkle 4 tablespoons of cheese on top of each tortilla and bake until the cheese melts, usually 5-10 minutes. Bake longer for crispy tortillas.
4. Meanwhile, make the guacamole: Sprinkle some salt into a bowl and mash the garlic against it with a fork. The grains of the salt will help to mash it up. Using the same fork, mash the avocado in the same bowl. Add the cilantro, yogurt, lime, onions, and pepper. Serve immediately. Serve the quesadillas hot with the guacamole and the salsa alongside.
Calories 210.5 Fat 10.7 G Saturated Fat 4.2g (46.0% of calories from fat) Protein 14.2g Cholesterol 38mg Fiber 2.3g Guacamole Serves 8 Per Serving: Calories 59.9 Fat 4.0g Saturated Fat 0.7g (53.3% of calories from fat) Protein 1.1g Carbohydrate 6.1g Cholesterol 0mg Fiber 1.3g
Notes: This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)
Special Diet: High Protein
Submitted By: OK In Health
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|Artichokes with Dips|
Description: Artichoke is found in South Europe, North Africa, and the Canary Islands. Ancient Greeks and Romans used artichoke as a digestive aid. It may have health benefits on high cholesterol and indigestion.
Artichokes are nutrient dense and contain 16 essential nutrients. Yet, only 25 calories in a medium one! They provide magnesium, chromium, manganese, potassium, phosphorous, iron, calcium, fiber, Vitamin C and folate. They are low in calories and sodium, and have no fat and or cholesterol. As part of a low-fat, high-fiber diet, they help reduce the risk of certain types of heart disease, cancers and birth defects.
They are rich in manganese, which enhances thyroid function. Manganese helps the thyroid gland convert inactive thyroxine into active triiodothyronine, which boosts your metabolism and your mood.