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The Recipe Instructions |
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Ingredients
8 oz 93% lean ground beef
1/2 cup sliced green onions
2 tsp fresh minced or bottled garlic
1 cup cold cooked white or brown rice
1 1/2 cup chopped tomato, divided
3/4 cup frozen corn, thawed
4 oz shredded reduced-fat Mexican cheese, divided
= (or Cheddar cheese)
1/2 cup salsa or picante sauce
12 corn tortillas - (6" to 7" dia)
Nonstick cooking spray, as needed
1 can mild or hot enchilada sauce - (10 o
1 cup sliced romaine lettuce leaves
Directions
Preheat oven to 375 degrees. Cook ground beef in medium nonstick skillet
over medium heat until no longer pink; drain. Add green onions and garlic;
cook and stir 2 minutes.
Combine meat mixture, rice, 1 cup tomato, corn, 1/2 cup cheese and salsa;
mix well. Spoon mixture down center of tortillas. Roll up; place
seam-side down in 13- by 9-inch baking dish that has been sprayed with
cooking spray. Spoon enchilada sauce evenly over enchiladas.
Cover with foil; bake for 20 minutes or until hot. Sprinkle with remaining
1/2 cup cheese; bake 5 minutes or until cheese melts. Top with lettuce
and remaining 1/2 cup tomato.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Starch, 2 Meat, 1 Fat.
Nutrition Facts: Calories 438; Calories from Fat 21%; Total Fat 11g;
Saturated Fat 4g; Protein 27g; Carbohydrates 64g; Cholesterol 42mg;
Sodium 783mg.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 45 Calories; trace Fat (8.1%
calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 9mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Fiesta Beef Enchiladas Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes eschalot, chives and welsh onion) The alliaceae family of vegetables is high in allyl sulphides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Even though there is precious little definitive proof present, allyl sulphides are also thought to aid in colds, sterilization and diabetes. Foods containing allyl sulfides are low in calories, so should be included in your diet system. Flavonoid rich foods (inlcudes garlic, spinach, soy and cayenne) The large family of compounds known as flavonoids which are present in these fruits and vegetables show promise in preventing cancer. Experts researching the properties of flavonoids believe they could have many healthy benefits, including, but not limited to, anti-asthma and antioxidant capabilities. A good number also help you lose weight, so you should add them to your diet system. |