Shelley's Sour Cream Chicken Enchiladas

Introduction

Serve up creamy, cheesy chicken enchiladas, and no one will be late to dinner!

Minutes to Prepare: 25
Minutes to Cook: 30
Number of Servings: 8

Ingredients

1 cup fat-free sour cream
1/2 can (14.5-ounce) fat-free cream of chicken soup
1 tablespoon fresh chopped cilantro (1/2 tbls. dried)
12 ounces cooked shredded chicken breast
1/2 (14.5-ounce) can Mexican Rotel or 1/2 (14.5-ounce) can no salt added chopped tomatoes plus 1 chopped jalapeno
1/2 large white or yellow onion, chopped
16 corn tortillas
1 cups reduced-fat shredded pepper jack and colby cheese blend

Directions


In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.

Combine the chicken, Rotel, and onions ain a pan coated with cooking spray. Heat until onions are transparent.

Warm the tortillas in the microwave until they are flexible. Then, fill each tortilla with about 2 tablespoons of the chicken mixture and about 1 tablespoon of cheese. Roll tortilla up and place seam side down in a 8x11 dish sprayed with cooking spray.

Pour over the sour cream sauce and top with the remaining cheese.

Bake in a 350 degree oven for about 30 minutes or until heated through.

Makes 8 servings of 2 enchiladas each.

Garnish with additional cilantro and green onions.

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Blueberry Corn Orzo Salad

ingredients

12 ounces dried orzo
1/3 cup lime juice
1/4 cup olive oil
1/4 cup snipped fresh cilantro
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups fresh blueberries
1 1/2 cups fresh corn kernels
2 green onions, diagonally sliced
1/2 cup crumbled feta cheese
Fresh cilantro

directions

1. Cook orzo according to package directions. Rinse with cold water to cool quickly; drain well.
2. In a screw top jar combine lime juice, olive oil, 1/4 cup cilantro, salt and pepper; shake well to combine.
3. In a large bowl combine chilled orzo, blueberries, corn and green onion. Add dressing; toss to coat. Serve at once or cover and chill up to 24 hours. Top with feta and fresh cilantro before serving.

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Eat Cucumbers to Lose Weight

A nutritious, well-balanced diet, in addition to physical activity, is essential for an effective weight-loss plan. Cucumbers are a healthy food that can help you lose weight when combined with the above factors. Cucumbers are a low-calorie food that allows you to eat more volume for few calories. The high water content of the vegetable also fills you up, increasing satiety levels and preventing overeating. Also, the water content makes cucumber juice a diuretic, which assists the body in getting rid of waste products and toxins, and stimulating digestive processes.

Step 1
Eat cucumbers as part of the USDA recommended five-a-day fruit and vegetable servings. A serving of cucumbers is one-half cup, which contains only eight calories, zero grams of fat and only one gram of sugar. It is easy to achieve a calorie deficit to lose weight by eating foods with very few calories.

Step 2
Slice up raw cucumbers to add to salads that are rich in other low-calorie, high-fiber vegetables and fruits such as mushrooms, peppers, tomatoes and romaine lettuce. Drizzle with a light dressing that is composed of oil and vinegar for a low-sugar alternative to most commercial dressings. The healthy fats in the oil will also aid in absorbing the nutrients, such as fat-soluble vitamins A, which cucumbers provide.

Step 3
Chop up cucumbers into cubes or slices to add to soups and stews. Cucumbers pair well with the flavors and consistency of both mild and heartier vegetables, ranging from asparagus to sweet potatoes. A vegetable-based soup that includes cucumbers cooked in a light broth is filling and low in calories, and the high water content aids in its diuretic properties. This can assist with relieving water retention, bloating and easing digestion to remove waste.

Step 4
Blend cucumbers into a smoothie for a healthy, low-calorie breakfast or snack. Cucumbers work particularly well in green smoothies that consist of leafy greens, such as spinach and kale, as well as a healthy fat source such as avocados, to help with nutrient absorption and waste elimination. To make a diet-friendly smoothie, add one chopped cucumber to a blender with two cups of spinach, a green apple and half an avocado. Blend on high for 30 seconds up to a minute until a smooth consistency is reached. Enjoy immediately or refrigerate covered to drink later that day.

Step 5
Eat cucumbers as snacks or appetizers to help you lose weight. Spread whole-grain crackers that are high in fiber with low-fat cream cheese and spread cucumber slices on top for a well-balanced low-calorie snack. Cucumbers also provide a weight-loss-friendly crunchy alternative to potato chips. Enjoy them with carrot sticks sliced length-wise and dip into a light dressing, mustard or salsa.

Read more: http://www.livestrong.com/article/368810-how-to-eat-cucumbers-to-lose-weight/#ixzz2aoCVLkrx

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Red Bean, Chicken and Sweet Potato Stew

ingredients

2 15 ounce canno-salt-added red beans, rinsed and drained
4 cups peeled, cubed sweet potatoes (about 1 pound)
8 ounces boneless chicken breasts, cut into bite-size pieces
8 ounces boneless chicken thighs, cut into bite-size pieces
2 14 1/2ounce canreduced-sodium chicken broth
2 1/2 cups chopped green sweet peppers (2 large)
1 14 1/2ounce canno-salt-added diced tomatoes, undrained
1 10 ounce cantomatoes and chopped green chiles, undrained
1 tablespoon Cajun seasoning
2 clovesgarlic, minced
1/4 cup creamy peanut butter
Snipped fresh cilantro
Chopped peanuts (optional)

directions

1. In a 5- to 6-quart slow cooker combine beans, sweet potatoes, chicken, broth, sweet peppers, diced tomatoes, tomatoes and green chiles, Cajun seasoning, and garlic.
2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
3. Remove 1 cup hot liquid from cooker. Whisk in peanut butter. Stir into mixture in cooker.
4. Serve topped with cilantro and, if desired, peanuts.

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Pasta with Chicken, Spinach, Tomatoes, and Feta Cheese

ingredients

4 ounces dried whole grain or whole wheat penne pasta
Nonstick cooking spray
1 1/4 pounds skinless, boneless chicken breast halves
3 tablespoons canola oil or olive oil
2 tablespoons red wine vinegar
1 teaspoon finely shredded orange peel
2 tablespoons orange juice
1 tablespoon honey
1 tablespoon Dijon-style mustard
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 teaspoon canola oil or olive oil
1 pound grape tomatoes, halved (3 cups)
4 cloves garlic, minced
10 ounces fresh baby spinach
3/4 cup crumbled feta cheese or goat cheese (chevre) (3 ounces)
3 tablespoons pine nuts, toasted

directions

1. Cook pasta according to package directions; drain.

2. Meanwhile, lightly coat the rack of an indoor electric grill with cooking spray. Preheat grill. Place chicken on grill rack. If using a grill with a cover, close lid. Grill until chicken is no longer pink (170 degrees F). (For a covered grill, allow about 6 minutes. For an uncovered grill, allow 12 to 15 minutes, turning once halfway through grilling.) Cut chicken into bite-size pieces.

3. For dressing, in a small bowl whisk together 3 tablespoons oil, vinegar, orange peel, orange juice, honey, mustard, salt, and pepper; set aside.

4. In a 5- to 6-quart Dutch oven heat 1 teaspoon oil over medium-high heat. Add tomatoes and garlic; cook for 1 minute, stirring frequently. Stir in pasta and chicken; remove from heat.

5. Gradually add spinach and dressing to chicken mixture, tossing gently until spinach is slightly wilted. Transfer mixture to a serving bowl. Sprinkle with cheese and pine nuts.

from the test kitchen

Grill Pan Directions:

Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about 1/2 inch thick. Remove plastic wrap. Coat a grill pan with nonstick cooking spray; heat pan over medium-high heat. Add chicken; cook for 10 to 12 minutes or until no longer pink (170 degrees F), turning once.

Tip:

To assemble the salad as shown in the photo, toss pasta with chicken and transfer to a large serving bowl. Heat the dressing before tossing with the spinach and tomato mixture; transfer to the serving bowl. Sprinkle with cheese and pine nuts.

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How to Get the Best Physique

1) Working out too much:

Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.

2) Depending on supplements:

Don't get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the workout itself and not the enhancements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.

3) Improper dieting:

If you want the best muscular physique you can possibly get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat,and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this

case, it's one of the biggest factors in having a great body

4) Going for muscle mass:

Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they don't realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.

5) Not slimming down:

Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the biggest looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active

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Mediterranean Beef with Pasta

ingredients

1 1/2 pounds lean beef stew meat, cut into 1-inch pieces
1 tablespoon olive oil
3 mediumcarrots, cut into 1/2-inch slices
1 mediumyellow sweet pepper, seeded and cut into 1-inch pieces
1 mediumonion, cut into thin wedges
2 clovesgarlic, minced
1 teaspoon dried Italian seasoning, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 14 1/2ounce candiced tomatoes, undrained
1/2 cup lower-sodium beef broth
1 1/4 cups zucchini and/or yellow summer squash halved lengthwise and cut into 1/4-inch pieces (1 medium)
6 ounces dried whole grain penne pasta
1 recipeBasil Gremolata

directions

1. In a large skillet cook meat, half at a time, in hot oil over medium-high heat until brown. Drain off fat. Transfer meat to a 3 1/2- or 4-quart slow cooker. Add carrots, sweet pepper, onion, garlic, Italian seasoning, salt, and black pepper. Pour tomatoes and broth over mixture in cooker.

2. Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3 1/2 to 4 1/2 hours.

3. If using low-heat setting, turn to high-heat setting. Stir in zucchini and/or yellow squash. Cover and cook for 30 minutes more. Meanwhile, cook pasta according to package directions; drain.

4. Serve meat mixture over pasta. Sprinkle with Basil Gremolata.

Basil Gremolata

Yield: about 1/3 cup

ingredients

2tablespoons finely shredded Parmesan cheese

2tablespoons snipped fresh basil

2cloves garlic, minced

directions

1.In a small bowl stir together cheese, basil, and garlic.

nutrition facts (Mediterranean Beef with Pasta)

Servings Per Recipe 6, cal. (kcal) 371, Fat, total (g) 13, chol. (mg) 64, sat. fat (g) 5, carb. (g) 31, Monosaturated fat (g) 6, Polyunsaturated fat (g) 1, fiber (g) 5, sugar (g) 6, pro. (g) 32, vit. A (IU) 54, vit. C (mg) 1, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 6,Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 97, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 403,Potassium (mg) 889, calcium (mg) 81, iron (mg) 4, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet

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