Yummy Lite Version of Classic Mexican Margarita Chicken
When it comes to Mexican food you usually don’t think of it being low fat. It seems that the American version of Mexican food requires a mound of cheese. There are a lot of restaurants that proclaim they have a healthier version of a Mexican dish, but these still may be over 800 calories and full of salt.
Dr Collins, The Cooking Cardiologist is a fan of Hungry Girl recipes and found this one to be a great alternative to a taco salad or Mexican margarita bowl. Here’s a guilt free Mexican dish full of flavor, and to spice it up you can add Dr. Collins Quick Enchilada Sauce. Recipe below.
2 tbsp. fresh lime juice
1/8 tsp. chopped garlic
1/8 tsp. each salt and black pepper
2 tbsp. finely chopped cilantro
One 3-oz. raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
1/2 cup cooked brown rice
1/2 cup chopped tomatoes
3 tbsp. finely chopped red onion
2 tbsp. drained and chopped jarred jalapeño slices
1/2 cup mixed salad greens
3 tbsp. canned black beans, drained and rinsed
3 tbsp. frozen sweet corn kernels, thawed
1/2 oz. sliced avocado (about 1/8th of an avocado)
3 baked tortilla chips, lightly crushed
Optional garnishes: chopped cilantro, lime wedges
In a medium bowl, combine lime juice, garlic, salt, pepper, and 1 tbsp. cilantro. Add chicken and flip to coat. Cover and refrigerate for at least 30 minutes.
Bring a grill pan (or skillet) sprayed with nonstick spray to medium heat. Add chicken, and discard any excess marinade. Cook for about 4 minutes per side, until cooked through. Once cool enough to handle, slice into strips.
If needed, heat up cooked rice. In a medium bowl, combine rice, tomatoes, onion, jalapeños, and remaining 1 tbsp. cilantro. Mix well. Top with sliced chicken and remaining ingredients. Dig in!
Serving Size: entire recipe
Calories: 362, Fat: 5g , Sodium: 741mg , Carbs: 52.5g , Fiber: 8g , Sugars: 6.5g ,
Quick Enchilada Sauce
Richard E. Collins, MD
The Cooking Cardiologist©
Here is a fast sauce that is easy to make. The secret is to purchase a ready-made spice blend from Savory Spice Shop in Littleton, CO. Canyon Road Red Enchilada seasoning has already the chiles, paprika, sugar, garlic, kosher salt, ground pumpkin seeds, cumin, Mexican oregano and powdered bay leaves.
4 ounces Canyon Road Enchilada seasoning
1 cup no salt added tomato sauce (Pomi brand)
1½ cups water
2 cups vegetable broth, low sodium
2T apple cider vinegar
Place all ingredients into a sauce pan and mix well. Cook until mixture boils on medium heat and thicken for approximately 10 minutes.
Makes approximately 4 cups. Serving size: 3 tablespoons.
Nutrition Facts: Calories: 20, Total Fat: 0 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 110 mg, Carbohydrate: 4 g, Fiber: < 1 g, Sugar: < 1 g,
Protein: 0 g
Diabetic Exchanges: Free Food