Healthy Mexican Meals

Ingredients:

1 can black beans, drained
1 cup fresh corn kernels
1/2 cup green onion, chopped
1/2 cup cilantro, chopped
4 flour or whole-wheat tortillas (Make sure they are lard-free.)
1-1/2 cup poached chicken, shredded
1 cup low-fat cheddar cheese, shredded
2 Tbs. rajas de jalapeño, sliced
fresh salsa

Preparation:

Combine the beans, corn, onions and cilantro in a large bowl. Layer the mixture down the center of a tortilla. Add a layer of chicken, then a layer of cheese. Top with sliced jalapeños.

Roll one long end over the filling, then tuck in the sides. Finish rolling the long side, for a neat package. Bake in a 375-degree oven for 10 minutes. These can be prepared ahead of time and baked at the last minute. Serve with fresh salsa.

Ingredients:

1 can pinto beans
1 Tbs. minced garlic
1 tsp. cumin
1/2 lb. medium grilled, peeled shrimp
1/3 cup green onions, sliced
1 large bag baked nacho chips
1/2 cup low-fat mozzarella cheese
1/2 cup low-fat cheddar cheese
1/2 cup low-fat sour cream
1 jar medium salsa
1/4 cup cilantro, chopped

Preparation:

Purée the pinto beans with the garlic and cumin. Mix the grilled shrimp with the green onions.

Layer the nachos, beginning with the chips, then beans, shrimp and cheese. Bake in a medium oven until the cheese melts. Serve with dollops of sour cream and salsa. Garnish with cilantro.

* Note: If you only have full-fat sour cream, mix half sour cream with half plain, non-fat yogurt for a delicious substitute.

Ingredients:

3 cups yellow onion, chopped
3 tsp. minced garlic
6 jalapeños
2 large cinnamon sticks, broken in halves
1-1/2 tsp. dried thyme
2 Tbs. dried oregano
1-1/2 Tbs. ground cumin
1 lb. link turkey sausage, sliced
2-1/2 lbs. white chicken meat
one 12-oz. can whole tomatillos
two 7-oz. cans Anaheim chilies, chopped
1 cup carrots, chopped
2 Tbs. chipotle chili in adobo sauce, chopped
4 cups chicken stock, reduced fat and sodium
2 cans white beans

Garnishes: chopped cilantro, avocado, toasted pumpkin seeds and red peppers

Preparation:

Sauté the onions, all spices, and turkey sausage in a deep pot. Brown the chicken meat in a small amount of olive oil to bring up its flavor, then add it to the pot.

Purée the tomatillos and pour into the pot. Add the chilies, carrots and chipotle. Add the chicken stock and cook for 45 minutes. Add the white beans and simmer another 45 minutes.

* Note: If you can't find tomatillos, you can substitute salsa verde and eliminate adding any salt to the recipe since the salsa is well-salted already. Make recipe a day ahead to let the flavors marry overnight.