3 Simple Tex-Mex recipes

SKILLET GREEN CHICKEN ENCHILADAS

1 pound thin-sliced chicken breasts, cut in 1-inch pieces

1⁄2 teaspoon chili powder

1⁄2 teaspoon cumin

1 tablespoon canola oil

1 (10-ounce) can diced tomato with green chilies

8 (6-inch) flour tortillas

1 cup reduced-fat Colby cheese blend (or reduced-fat Cheddar)

3⁄4 cup green enchilada sauce

1 tablespoon chopped cilantro and lime wedges for serving

1. Toss the chicken with the chili powder and cumin. Heat the oil in a large (12-inch) nonstick skillet over medium-high; add the chicken and cook, tossing occasionally, until it is browned on all sides, about 5 to 6 minutes. Stir in the tomato with green chilies and cook 3 minutes. Transfer to a bowl.

2. Working with 1 tortilla at a time, scoop the chicken in a row down the center of the tortilla and top with a heaping tablespoon of the cheese. Roll the tortilla to enclose the filling and place, seam-side down, in the skillet. Repeat with the remaining tortillas and filling. (You will have cheese left over for the topping.) When all the enchiladas are in the skillet, drizzle the enchilada sauce over the top and around them. Sprinkle with the remaining cheese, cover the pan and cook over medium heat until the cheese is melted and the little bit of sauce in the pan is bubbly.

3. Place 2 enchiladas on each plate and top with the cilantro. Makes 4 servings

Nutritional analysis for each serving: 484 calories, 36 g protein, 39 g carbohydrates, 4 g fiber, 19 g fat, 7 g saturated fat, 1249 mg sodium

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MANGO BEEF FAJITAS

1⁄4 cup reduced-fat sour cream

1⁄8 teaspoon ground cumin

1 teaspoon lime juice

1 tablespoon olive oil

2 cloves garlic, minced

1 red bell pepper, cut in thin strips

1 green bell pepper, cut in thin strips

1⁄2 cup thinly sliced red onion

12 ounces flank steak, cut in thin strips

1 teaspoon chili powder

1⁄2 teaspoon salt

1 mango, cut in thin strips

4 (10-inch) flour tortillas

1⁄4 cup salsa

1. Combine the sour cream, cumin and lime juice in a small bowl; set aside.

2. Heat the oil in a large nonstick skillet over medium-high. Add the garlic, red and green pepper strips and onion and cook, stirring often, until vegetables are somewhat softened, about 4 to 5 minutes. Add the steak, chili powder and salt and cook, stirring frequently, until the meat just loses its pinkness, about 2 to 3 minutes. Remove from heat and stir in the mango.

3. Warm the tortillas according to package directions. Top each with one-fourth of the steak mixture and 1 tablespoon each of the salsa and sour cream mixture and serve. Makes 4 servings

Nutritional analysis for each serving: 467 calories, 25 g protein, 57 g carbohydrates, 4 g fiber, 16 g fat, 6 g saturated fat, 1056 mg sodium

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PORK TACOS

1 tablespoon olive oil

1 pound center-cut boneless pork chops, cut in thin strips

1⁄2 teaspoon salt

1⁄2 teaspoon smoked paprika

1⁄2 teaspoon ground cumin

1⁄2 teaspoon oregano

1 cup thinly sliced red onion

1 jalapeño pepper, chopped

1⁄2 cup lower-sodium chicken broth

3 plum tomatoes, chopped

1⁄4 cup cilantro, chopped

2 tablespoons lime juice

1⁄2 teaspoon lime zest

8 (6-inch) flour tortillas

1. Heat the olive oil in a large nonstick skillet over medium-high. Add the pork, salt, smoked paprika, cumin and oregano and cook, tossing to coat the meat evenly with the spices. Cook until the meat is browned, about 4 minutes; transfer to a bowl.

2. Add the onion and jalapeño to the pan and cook, stirring often, until softened, about 5 minutes. Add the broth and tomatoes and simmer 5 minutes. Return the pork to the skillet (along with any juices in the bowl) and add the cilantro, lime juice and zest.

3. Warm the tortillas according to package directions; spoon the pork mixture into the tortillas, fold or roll closed, and serve. Makes 4 servings

Nutritional analysis for each serving: 413 calories, 27 g protein, 39 g carbohydrates, 4 g fiber, 16 g fat, 5 g saturated fat, 914 mg sodium