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Can Diabetics Eat Enchiladas

Makeover Chicken Enchiladas Recipe

Makeover Chicken Enchiladas Recipe

Makeover Chicken Enchiladas Recipe photo by Taste of Home Read Reviews Be the first to add a review Mexican food is often loaded with fat and calories. We were able to take this recipe and make it over to be a healthier version you will be proud to serve to your family.Taste of Home Test Kitchen, Greendale, Wisconsin 1 pound boneless skinless chicken breasts 2 cans (4 ounces each) chopped green chilies 1 teaspoon each ground cumin and dried oregano 1-1/2 cups reduced-sodium chicken broth, divided 2 cups shredded reduced-fat Mexican cheese blend, divided In a saucepan, bring the chicken, water and 2 teaspoons garlic to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken is no longer pink. Remove chicken; reserve liquid. Cut chicken into thin strips. Set aside. In a nonstick skillet, saute onion in oil until tender. Add remaining garlic and saute for 1 minute. Add chilies and seasoning; saute 1 minute. Stir in flour until blended. Gradually stir in 1 cup chicken broth, milk and reserved liquid. Bring to a boil over medium heat; cook and stir 2 minutes or until thickened. Remove from the heat. Stir in 1 cup cheese until melted. Combine 1 cup of cheese sauce and chicken; set aside. In a large nonstick skillet, heat remaining chicken broth. Dip tortillas, one at a time, in hot broth just until limp, about 4 seconds on each side. Spoon about 1/4 cup mixture down the center of each tortilla; sprinkle with 1 tablespoon green onion. Roll up and place seam side down in a 13x9-in. baking dish coated with cooking spray. Pour remaining sauce evenly over tortillas. Cover and bake at 400 for 20-25 minutes or until heated through and bubbly. Sprinkle with remaining cheese; cover an let stand for 5 minutes. Garnish with remaining green onions. Yield: 6 servings. Or Continue reading >>

Skinny Beef Enchiladas

Skinny Beef Enchiladas

Okay, guys. Here is that delicious new recipe I promised you. SKINNY BEEF ENCHILADAS. Yes, Ma’am. Skinny Enchiladas that are so out-of-this-world good you will want to make them again and again! Those of you that have followed my blog for awhile know that I’m a die-hard Mexican food lover. It is my ultimate weakness. The flavors and textures in Mexican food drive me insane (in a very good way. haha!) Unfortunately though, most of it can be filled with tons of fat and grease. So times like now, when I’m trying to eat healthy-er and exercising, that kind of food just isn’t on my diet… until now. I cut down on a lot of fat and calories by using really lean ground beef. 96% lean to be exact. But you could always use lean ground turkey or even chicken. I also made them with low-fat cheese and loaded them up with onion and spices so they were extra flavorful. I think that’s the typical problem with ‘skinny’ or ‘light’ recipes- they lack in flavor so it makes you miss the real thing. Not with these though, my friends. They are so tasty and totally cured my Mexican food cravings. *High five* Preheat oven to 350 degrees F. Grease a 9x13-inch baking pan with non-stick spray. In a large skillet, over medium-high heat, brown and crumble ground beef with the chopped onion. (There should not be any grease to drain if you used extra lean beef.) Add garlic, cumin and black pepper to beef. Cook and stir another 5 minutes or so until heated through. Remove from heat. Wrap tortillas in a damp paper towel then warm in microwave for 15 to 20 seconds. Pour enchilada sauce in a medium bowl. Dip each warm tortilla in enchilada sauce then place on a plate. Top tortilla with 3 Tablespoons of beef mixture and 1 Tablespoon of cheese. Roll up and place in prepared pan, seam-side Continue reading >>

Chicken Enchiladas Verde Stack

Chicken Enchiladas Verde Stack

Home / Recipes / Chicken Enchiladas Verde Stack This recipe gets rave reviews at my house. Perfect comfort food with great flavor without risking eating the entire bowl of chips and salsa at a restaurant! By not rolling an enchilada you eliminate a lot of carbs and time. This recipe has just enough tortillas to give you the taste and texture you just might be craving. That brings me to today. Cooking at my parents house. Trying to get them out of a food rut! Daddy only orders fajitas at a Mexican restaurant and says he likes other things too. What those might be we have no idea. He really only likes about 10 items of food and would be happy to eat only that all the time! So lets see. Chicken. Check! Cheese. Check! Not crazy about avocados. Opps!. Eats red hot sauce not sure about green. Opps! I may be way out on a limb. Which got me to thinking. He might like it with his favorite red salsa. Eliminate the salsa verde and use a mild red salsa. That is an idea for next time. I was looking for a great Mexican dish instead of the obligatory tacos or taco salad that didnt have lots of carbs. That is a tall order. I found a few recipes that I thought would work flavor wise but just needed some tweaking to make it easy, healthy, low carb, diabetic friendly and of course delicious. 1 rotisserie chicken, deboned and diced/shredded Preheat oven to 375 degrees. Gather your ingredients. In a medium saucepan, melt butter. Add garlic and saut for l minute on medium heat. Wisk in the flour and cook for about 1 minute more. This is making your roux. Add the chicken broth and cumin. Bring to a simmer. Remove from heat and stir in the Greek yogurt, Salsa Verde and cilantro. Stir until all incorporated and somewhat smooth. Prepare a 7x9-baking dish with oil. Add about cup sauce to the bot Continue reading >>

Dining Out With Diabetes: Mexican Restaurants

Dining Out With Diabetes: Mexican Restaurants

Let’s face it, eating out is something we all like to do. It’s relaxing, convenient, and fun to let someone else worry about what to cook. For people with diabetes, it’s important to keep an eye on your plate – whether you’re at home or at a restaurant. It can be a challenge to find healthy options, but it’s not impossible. Mexican Dining: Learn the Language Should you order the Grande Chicken Taco Salad or the Chicken Fajita Salad? Or maybe you should you try the Chimichanga? The salads basically sound the same, right? No, not exactly. Both of the salads, from On the Border, are made with chicken and lettuce, but one of them comes in a big (grande) taco shell. The Grande Chicken Salad has about 1280 calories and 75 grams of carbs, while the Fajita Chicken Salad has about 750 calories and 25 grams of carbs. The fried tortilla shell makes a big difference in calories! Otherwise, a chicken salad with veggies and even beans is a healthy meal option. Chimichangas (1350 calories and 130 grams of carbs), along with their smaller relatives empandas and taquitos, are deep fried tortillas that are filled with meat, cheese, and some veggies. They can be much higher in calories, carbs, and fats than regular tacos and burritos. At Taco Bell, the Gordita (Spanish for “little fat one”) is wrapped in a thicker pita-style tortilla, which has 340 calories and 30 grams of carbs vs 200 calories and 15 grams of carbs in a regular crunchy taco. Avoid items with mega, grande, double-decker or supreme in their names – you will usually end up with at least 100 more calories per serving than the regular version. Familiarize yourself with descriptions of entrees before you order, as this way you can avoid extra calories and carbs. The Icing on the Taco Toppings at Mexican resta Continue reading >>

Chicken Enchiladas | Everydaydiabeticrecipes.com

Chicken Enchiladas | Everydaydiabeticrecipes.com

You must be logged in to add a private note. Login | Register We are adding the recipe to your Recipe Box. You must be logged in to add a recipe. Login | Register Anyone who is a fan of traditional Mexican enchiladas will surely want to give this homemade version of Chicken Enchiladas a try. We've lightened up all the ingredients, leaving a full-flavored taste that shouts, "Ole!" 1 pound chicken breast tenders, rinsed and patted dry 1 (15-ounce) can red or green enchilada sauce 8 (6-inch) reduced-carbohydrate flour tortillas 1 1/4 cup reduced-fat shredded Colby-Jack cheese, divided Preheat oven to 375 degrees F. Coat a medium nonstick skillet with cooking spray and cook chicken tenders over medium heat 6-8 minutes, or until no longer pink inside. Remove to a cutting board and shred apart with fork and knife. Place chicken back in skillet, add enchilada sauce and heat on low for 5 minutes. Evenly divide chicken mixture down center of each tortilla. Evenly sprinkle each with cheese and scallions. Roll tightly and arrange in prepared baking dish. Sprinkle with remaining cheese. Bake about 15 minutes, or until cheese is melted. Continue reading >>

Corn Tortillas Vs Flour Tortillas For Diabetics

Corn Tortillas Vs Flour Tortillas For Diabetics

Corn Tortillas vs Flour Tortillas for Diabetics Corn Tortillas vs Flour Tortillas for Diabetics Theres a lot of debate about whether flour or corn tortillas are healthier. Some will say that flour are healthier if you eat wheat tortillas. Ive always found it to the be the opposite. If youre a diabetic (like me), than corn tortillas, or tortillas de maz, are the way to go. And if you have to also eat gluten-free, like I do, you can enjoy corn tortillas without worry. They dont contain any gluten and theyre much easier to digest! Overall, corn tortillas are the safer bet. Why Corn Tortillas are Better for Diabetics Flour tortillas average about 18g carbs each and only 1g of fiber. A meal of 3 tacos with four tortillas would be a staggering 54 carbs! And these are not those large, burrito-sized tortillas youre thinking of. This is for regular-sized flour tortillas that fit in the palm of your hand. Its just not worth it. Especially if youre used to eating more than one or two tacos at your meal. Corn tortillas on the other hand are only8g carbs each and have four times as much fiber (4g)! If you have three tacos at your meal, thats only 24 carbs! At that rate, you could probably have another taco or two! TIP: When eating out at a Mexican restaurant, ask for two tacos and remove that second tortilla from each taco and split the filling in half. Or you can simply ask them to bring you four tacos and not double up on the tortillas. READ NEXT Ideas for Creative Activities That Can Improve Quality of Life #CareSupport If youre like me andyou love tacos, always try to stick to corn tortillas instead of the carb-loaded flour variation. It will help you stick to your diet and you wont have to miss out on those delicious tacos ever again. Continue reading >>

Corn Tortillas On A Diabetes Diet

Corn Tortillas On A Diabetes Diet

A healthy, balanced diabetes diet should include plenty of nonstarchy vegetables and moderate amounts of whole grains, fruits, starchy vegetables, lean protein and low- or nonfat dairy, says the American Diabetes Association. Corn tortillas, which are prepared from masa, or ground corn flour, are considered a whole-grain food and can be included in a diabetic's diet in moderation. Ask your doctor or a dietitian if you need help developing a diet that can help you manage diabetes. Video of the Day Diabetics should focus their diet on foods with a low glycemic index. These are carbohydrate-rich foods that do not cause sharp fluctuations in your blood glucose level. Items with a score of 55 or less are considered low on the glycemic index scale. According to Harvard Health Publications, one corn tortilla has a glycemic index of 52, making it a preferred carbohydrate choice for diabetics. Whole-wheat bread has a higher glycemic index than corn tortillas, as do white rice and regular pasta. The ADA recommends that a diabetic should plan meals to consist of half nonstarchy vegetables, one-quarter lean protein and one-quarter whole grains or starchy vegetables. A single white or yellow corn tortilla -- the two are nutritionally identical -- would count as the entire whole-grain portion of your meal in this method. Throughout the course of the day, a diabetes diet should include six to 11 total servings of whole grains or starches. Diabetics need to control their weight and sodium intake to help lower their risk of high blood pressure, stroke and heart disease. Instead of frying corn tortillas in butter, lard or oil, heat them in the microwave, the oven, on the grill or in a nonstick skillet lightly coated with cooking spray. Fill the tortillas with grilled vegetables, poultry, Continue reading >>

Chicken Enchiladas With Red And Green Sauce

Chicken Enchiladas With Red And Green Sauce

3 c. (approx.) commercially available enchilada sauce that is low in sugar grams *see note in instructions for suggestions Preheat oven to 375F. Spray a 9x13" pan with release spray. Prep the corn tortillas by blanching in the microwave: Using a pastry brush, brush both sides of each corn tortilla with vegetable oil, then stack them on a microwavable plate. Cover with plastic wrap and microwave on high for 1 minute. Keep covered while filling and rolling tortillas. Note on commercially-prepared enchilada sauces: Enchilada sauces are widely available at grocery stores in the ethnic foods section. You can find red sauces where tomatoes or red chile pepper are the main ingredient, and you can find green sauces where green chiles or tomatillas are the main ingredient. Read labels and watch for sugar, but usually these sauces don't have very much hidden sugar. My favorite sauces (pictured) are the Frontera brand sold at Target stores. We like to have some enchiladas with both red and green sauce. One can or package is about 2 c. of sauce, so to make the recipe you will need two cans or packages, and will have about 1 c. left over. You can freeze it and use it in another recipe, such as Chicken Tortilla Soup. (You can also make your own enchilada sauce; it is easy but does take some time.) In a small bowl, mix together the canned chicken, chili powder, cumin, and garlic powder. Put 2/3 c. of the enchilada sauce in the bottom of the 9x13" pan and tilt to cover most of the bottom of the pan. Begin rolling up the enchiladas by placing one blanched corn tortilla on a small plate or cutting board. Put about 2 TBS. chicken mixture, about 1 TBS of cheese, and about 1 tsp. minced onion in the middle of each tortilla. Shape the filling so that it creates a horizontal bar in the middl Continue reading >>

Are Tortillas A Good Option For Diabetics?

Are Tortillas A Good Option For Diabetics?

Tortillas are a staple in many Hispanic households; it’s something that we eat daily and in many different ways. We enjoy them as tacos, enchiladas, chips, corn, or flour. When you have diabetes, you have to be conscious about you eat and to make sure that your blood sugar level is kept under control. But like any other food you love, it’s important to know how to incorporate them into your diet, without going overboard. Are tortillas good for you? You know they taste good and it’s part of the Hispanic culture, so let’s explore the details. They contain essential nutrients, including fiber, vitamins, and minerals. A 12-inch tortilla can have 3.9 milligrams of iron, it also contains vitamin B-3, this is what breaks down fats, carbs, and proteins. One 6-inch corn tortilla has about 60 calories and a flour tortilla can have almost 100 calories. Both corn and flour tortillas are considered low-glycemic foods. This is what measures how rapid a carb enters your bloodstream and how high it raises your glucose levels. Join the conversation and share this story One of the drawbacks of tortillas is that they contain large amounts of salt. One 12-inch tortilla can provide 35% of the recommended maximum daily sodium intake. Especially for diabetics, it’s recommended that you choose the low-sodium tortillas whenever you can and keep count on how many you eat. Instead of having tacos, you might just want to have a burrito to keep the calorie count down. Tacos are great and everyone loves them, but someone who has diabetes should avoid high-fat toppings like sour cream and melted cheese. Try swapping healthier options like grilled chicken with non-fat Greek yogurt in your tacos and load it up with lettuce and tomato and salsa. If you have the taste for chips, then pop your t Continue reading >>

Chicken Enchilada Soup

Chicken Enchilada Soup

Diabetes & You > Recipes > Chicken Enchilada Soup This simple soup will be a hit with kids! Its chock full of flavour and chicken with crunchy tortillas perfect for a weeknight meal. 1 lb. (500 g) raw ground chicken or turkey 2 tbsp (30 mL) chopped fresh parsley or cilantro 4 cups (1 L) no-salt-added or reduced-sodium chicken broth cup (125 mL) reduced-fat cheddar cheese In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown. Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm. Meanwhile, using kitchen scissors, cut tortillas into -inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp. Ladle soup in bowls and sprinkle with cheese and tortilla strips. Continue reading >>

Enchilada Sauce Nutrition: Is It Healthy For You?

Enchilada Sauce Nutrition: Is It Healthy For You?

Enchilada Sauce Nutrition: Is It Healthy For You? Hello Friends! Im so excited today to have a guest post written by Salina with CreamySmell . Enjoy it We all understand how busy our daily lives can be, whether you are a young career man or woman, we know how hard it can be to juggle chores, a job, and keeping a healthy diet . Its so much easier to get fast foods or buy microwavable foods than planning your own diet. It can even be hard to come up with a dish to make for dinner , especially when youre looking for something more palatable than the ready-to-eat ones. Do you want tastier and healthier food? Learn about enchilada sauce nutrition and why its good for you! What Nutrition Can You Get From Enchilada Sauce? Since enchilada sauce is tomato based, it is rich in vitamin C and other antioxidants . The vitamin C in this enchilada sauce can boost your immune system while the antioxidants can help fight free radicals that are known to cause cancer. Tomatoes are also rich in lycopene and beta-carotene are specific types of antioxidants which have been associated with the prevention of prostate cancer and breast cancer. Recent studies show that people who eat more foods rich in both lycopene and beta-carotene are less likely to have either breast or prostate cancer. Enchilada sauces, thanks to the tomatoes are a rich source of potassium . By increasing your intake of potassium, you will be able to moderate your blood pressure better. Increasing your consumption of potassium can have vasodilation effects, wherein your blood vessels become dilated resulting to a lower blood pressure. Folic acid improves the elasticity of your arteries, reducing the risks of heart attack. Since enchilada sauces are rich in potassium, vitamin C and antioxidants, not to mention fiber, your r Continue reading >>

Corn Tortillas Vs Flour Tortillas For Diabetics #familiaeats

Corn Tortillas Vs Flour Tortillas For Diabetics #familiaeats

Corn Tortillas vs Flour Tortillas for Diabetics There’s a lot of debate about whether flour or corn tortillas are healthier. Some will say that flour are healthier if you eat wheat tortillas. I’ve always found it to the be the opposite. If you’re a diabetic (like me), than corn tortillas, or tortillas de maíz, are the way to go. Why Corn Tortillas are Better for Diabetics Flour tortillas average about 18g carbs each and only 1g of fiber. A meal of 3 tacos with four tortillas would be a staggering 54 carbs! And these are not those large, burrito-sized tortillas you’re thinking of. This is for regular-sized flour tortillas that fit in the palm of your hand. It’s just not worth it. Especially if you’re used to eating more than one or two tacos at your meal. Corn tortillas on the other hand are only 8g carbs each and have four times as much fiber (4g)! If you have three tacos at your meal, that’s only 24 carbs! At that rate, you could probably have a fourth taco! TIP: When eating out at a Mexican restaurant, ask for two tacos and remove that second tortilla from each taco and split the filling in half. Or you can simply ask them to bring you four tacos and not double up on the tortillas. If you’re like me and you love tacos, always try to stick to corn tortillas instead of the carb-loaded flour variation. It will help you stick to your diet and you won’t ever have to miss out on those delicious tacos again. And if you have to also eat gluten-free, like I do, you can enjoy corn tortillas without worry. They don’t contain any gluten and they’re much easier to digest! Gluten-Free, Dairy-Free, Low-Carb Chicken Tacos The best meal will always be tacos, and these chicken tacos (pictured below) are a great, healthy, low-carb dish when served on corn tortilla Continue reading >>

Effortless Chicken Enchiladas

Effortless Chicken Enchiladas

31 Flares Twitter 23 Facebook 1 Google+ 0 Email -- LinkedIn 1 31 Flares If you're new here, you may want to subscribe to my Newsletter . Thanks for visiting! This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #EffortlessMeals #CollectiveBias School is back in session here and so begins the after school clubs, concerts, football games, dances and more. Lexi is joining even more things this year, on top of orchestra, like yearbook committee, choir, archery, and authors club, and with yearbook committee comes the need to attend all other school functions and games to take pictures. Oh yeah, life just got a little more fast paced here! And thats just for Lexi, Gavins life is getting pretty busy outside of school this year too and he is joining his first after school club and wants to finally join a soccer team! This post includes some affiliate links for your convenience. Click here for my full disclosure policy. Over the years, I have been guilty of feeding the kids fast food or other junk on busy school nights, just to save time. Not anymore, I have put together quite an extensive list of recipes that are virtually effortless, at least on school days. One of our favorites is my Chicken Enchiladas with only 4 ingredients and next to no cooking on my part. I pick up the Walmarts Marketside Rotisserie Chickenmeal from the deli section, and the chickenis always juicy and tender, perfect for the enchiladas. Seeing that oh so familiar signat Walmart makes it easy for meto find what to make for dinnerquickly and easily! Its so easy, or should I say, effortless too, I always buy a few of them on the weekends and have Lexi shred them up. She enjoys it, says that it is relaxing and I know she sneaks a bite here and there and th Continue reading >>

Tex-mex Food Ideas For Diabetics

Tex-mex Food Ideas For Diabetics

You may love Tex-Mex food, but if you are diabetic, you have to watch what you eat, particularly keeping an eye on the carbs and fats. That doesnt mean you have to give up on Tex-Mex completely because there are options out there that are low in calories and low in carbohydrates, foods such as beans, grilled vegetables and chicken. There is also salsa, made with tomatoes, herbs and spices. Here is a little checklist you can use to help you know what to eat and what not to eat Meals made with fried tortillas, such as chimichangas, taquitos and empanadas Fillings made of beans, grilled chicken or grilled steak Meals made with soft flour tortillas, such as burritos, tostadas, and carnitas Bean enchiladas with a little cilantro and onions Guacamole in small quantities is OK, as is avocado salad So, for example, if you want that margarita, you can replace the Triple Sec with orange extract and vodka. You still get a little sweetness and liquor but without all the extra sugar. If you want to make a taco, try slow cooking some skinless chicken breasts in a crockpot with enchilada sauce and green chilies and onions. You can put them on whole wheat tortillas with lettuce and tomatoes and a little (just a little) sour cream and cheese. You can make nachos without using any tortilla chips at all. Just grab some pickled jalapeno slices, sprinkle a little cheddar cheese on top and microwave. If you like enchiladas, you can try them with roasted vegetables. In this recipe, you fill the corn tortillas with a medley of roasted and cooked vegetables, such as pinto beans, mushrooms, onions, bell peppers, tomatoes, and mix them up with a variety of spices such as paprika, cumin, chili powder, cilantro, and garlic. Or you could try a version of guacamole made with zucchini instead of avoc Continue reading >>

Crock Pot Chicken Enchilada Soup

Crock Pot Chicken Enchilada Soup

Crock Pot Chicken Enchilada Soup is comforting, hearty and easy in the slow cooker! When the first crock pot (or slow cooker as you might call it) was ever created the world became a better place for all. Families leading busy lives can still have a healthy meal without ordering take out and even those without children can enjoy the benefits of slow cooking using a small 4 quart sized crock pot. However your lifestyle if you haven’t begun taking advantage of this essential kitchen appliance you should begun this new year with the resolution to start. You will wonder why you didn’t begin sooner and how you ever managed without one! I’ve been using my slow cooker for at least 17 years since I got one as a newlywed and have had many a failed dry uneatable meal or two before I learned how to perfect recipes in the crock pot. There definitely is a technique behind it and many recipes out there to choose from. I’ve learned along the way, the hard way in fact, that if you don’t have enjoy liquid in that pot you will not be satisfied with the results of your meal. And always and I repeat always remember this one important detail; Don’t forget to plug in it! Ha, I’ve done that as well. Never ever ever ever ever will I post a crock pot recipe on my blog that my family and I don’t love, never, it’s a promise! I would not want to be the one that scorns you from using your crock pot. If you have been scorned by a recipe or two, you can most certainly make friends with your crock pot again. Try this recipe whether it’s your first or your fifteenth and enjoy the comfort of the crock doing all the work for you. This meal is an easy weeknight meal or a perfect Sunday supper or Game day kind of meal as well. I mean who doesn’t love chicken enchilada’s right? Well Continue reading >>

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