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February 2006 Issue
The EatingWell Healthy in a Hurry Cookbook
by Ronda L. Halpin
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Shrimp Enchiladas Verde

Shrimp with spicy tomatillo-and-cilantro sauce, a common combination in coastal Mexican cuisine, make bright-tasting enchiladas. Precooked shrimp help get them on your table in a hurry.
  • 1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, diced
  • 1 cup frozen corn, thawed
  • 2 4-ounce cans chopped green chiles (not drained)
  • 2 cups canned green enchilada sauce or green salsa, divided
  • 12 corn tortillas
  • 1 15-ounce can nonfat refried beans
  • 1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar
  • ½ cup chopped fresh cilantro
  • 1 lime, cut into wedges
1. Preheat oven to 425ºF. Coat a 9-by-13-inch glass baking dish with cooking spray.

2. Combine shrimp, corn, chiles and ½ cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, 2½ minutes.

3. Spread ¼ cup enchilada sauce (or salsa) in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.

4. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.

To Make Ahead: Prepare through Step 2, cover and refrigerate for up to 1 day. Allow the cold baking dish to warm slightly before placing in a hot oven.

  • Makes 8 servings.
  • Active Minutes: 20
  • Total: 45 minutes

  • Per Serving: 320 calories; 9 g fat (4 g sat, 1 g mono); 136 mg cholesterol; 37 g carbohydrate; 26 g protein; 7 g fiber; 538 mg sodium.
  • Nutrition Bonus: Fiber (28% daily value), Vitamin C (25% dv), Calcium (20% dv), Iron (20% dv).

  • High Fiber
 

 

Korean-Style Steak & Lettuce Wraps

These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.
  • 1 pound flank steak
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 cup diced peeled cucumber
  • 6 cherry tomatoes, halved
  • ¼ cup thinly sliced shallot
  • 1 tablespoon finely chopped fresh mint
  • 1 tablespoon finely chopped fresh basil
  • 1 tablespoon finely chopped fresh cilantro
  • 1 tablespoon brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lime juice
  • ½ teaspoon crushed red pepper
  • 1 head Bibb lettuce, leaves separated
1. Preheat grill to medium-high.

2. Sprinkle steak with salt and pepper. Oil the grill rack. Grill the steak for 6 to 8 minutes per side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin slices.

3. Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture; toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a "wrap."

To Make Ahead: The steak mixture will keep, covered, in the refrigerator for up to 1 day.

  • Makes 4 servings.
  • Active Minutes: 35
  • Total: 40 Minutes

  • Per Serving: 199 calories; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 9 g carbohydrate; 24 g protein; 1 g fiber; 465 mg sodium.
  • Nutrition Bonus: Vitamin A (35% daily value), Vitamin C (20% dv), Iron (15% dv).

  • Healthy weight
  • Lower Carbs
 

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