Low calorie chili or chicken enchiladas recipe?

Anyone?  Can't seem to find one on here.

Chili

1lb chicken breast

1/2 c chopped onion

1-2 tbsp chopped fresh jalapeno

14.5oz can stewed tomatoes (I use no salt ones or the equivalent in fresh tomatoes)

15oz can pinto beans undrained (again you can get no salt ones if sodium an issue)

1/2 cup water

1/4 cup beer (reg/lite/non-alcho)

1 tbsp chili powder

2 tsp ground cumin

1/2 tsp dried oregano

1/4 tsp garlic powder

1/4 tsp salt (I don't add this)

1/8 tsp pepper

1/8 tsp cayenne (optional)

Slice chicken into bite size pieces and cook with onion and jalapeno.  Put into crockpot or dutch oven and add remaining ingreadients.  I let it simmer on low all day or if using the dutch oven/roasting pan about 1.5 hours at 325-350.  Add water for desired consistency.

Makes 4 1 cup servings.  340 k/cal, 105 g fat (Sat 4 g, poly .5g, mono 4.5), 75mg cholestrol, 225mg sodium, 27 g carb (fiber 7, sugars 9), 31 g protein, 99mg calcium, 824 mg potassium.

Chicken Enchiladas

Sauce

1 c fat free milk

1/2 cup chicken broth (low sodium)

2 tbsp flour

1/4 tsp pepper

1/2 c reduced fat monterey jack cheese

1 tsp fresh lime juice

Enchiladas

8 6" corn tortillas

2 cups cubed cooked chicken breast

1/4 cup thinly sliced green onionos

1 med garlic clove minced

1/2 tsp ground cumin

1/4 tsp chili powder

1/2 cup reduced-fat monterey jack cheese

2 to 2 tbsp canned chopped mild green chiles rinsed and drained

Preheat oven to 350.  Lighly spray 13x9x2 backing dish with veg oil.

In med saucepan, whisk milk, broth, flour and pepper.  Bring to simmer over med-high heat.  Reduce heat and simmer 5-6 mins until slightly thickened whisking occasionally.  Whisk in 1/2 cup cheese and lime juice.  Remove from heat and set aside.

To soften tortillas, wrap in aluminum foil and warm in oven for 5 mins.  In med bowl, stir together chickn, green onions, garlic, cumin and chili powder

To assemble: place tortillas on flat surface.  Spread 1/4 cup chicken mixture and 1 tbsp monterey jack in center of each.  Roll up jelly-roll style and place with seam side down in baking dish.  Pour the sauce over the enchiladas.  Sprinkle with chiles.

Bake 20-26 mins or until filling is warm.

Makes 4 (2 enchiladas) servings.

kcal 304, Fat 8.5 (4 Sat, 1.5 Poly, 2 Mono), Cholestrol 76, Sodium 344, Car 21  ( Fiber 2 Sugar 4), Protein 35, Calcium 421 mg, Potassium 286 mg

I've got one I make with ground turkey, but there's no reason you can't use chicken.

http://caloriecount.about.com/jannids-texas-w hite-chili-recipe-r213763

I'm really trying to just find a simple recipe.  For instance for Chili I just want something with beans, meat, tomato sauce, etc.  I don't really want any 'unusual' ingredients.

Thanks lyn,

I am tryin to cook more to control what I eat better and calorie intake

Cat

Original Post by twt11:

I'm really trying to just find a simple recipe.  For instance for Chili I just want something with beans, meat, tomato sauce, etc.  I don't really want any 'unusual' ingredients.

Then your best bet would be to just use your regular recipe and change the beef to chicken and then up some of the spices since the chicken won't have as much flavor as the beef.

Chicken Enchiladas with green salsa

1 large chicken breast or 2 small chicken breasts

6 small corn tortillas

1 cup reduced fat jack or mozarella cheese

5-6 tomatillos

1/2 jalapeno pepper

1 slice red onion

1 large handful of cilantro

Juice of 1/2 lime

salt and pepper to taste

Roast skinless chicken breast with salt and pepper only (no oil). Shread pieces of chicken. Roll up chicken shreads in six 6" corn tortillas. Top with tomatillo salsa (see below for recipe) and small amount of reduced fat shredded cheese (like jack or mozarella) and bake until warm. Serve with green salad.

Tomatillo salsa ingredients: 5-6 tomatillos, juice of 1/2 lime, 1/2 jalapeno pepper, big handful of chopped cilantro, one slice of red onion, salt and pepper to taste. No need for oil.

Directions for salsa:

Roast diced tomatillos and jalapeno in oven while roasting chicken breast to save time. Roast tomatillos and jalapeno for 10 minutes at 450 degrees--reduce heat to 400 degrees and keep roasting chicken until juice runs clear (time depends on size of chicken breast).  

Remove seeds from roasted jalapeno if you want to reduce the spicyness. Chop jalapeno. Put roasted tomatillos, roasted jalapenos, red inion, lime juice, pinch of salt and pinch of pepper in food processor and pulse until blended but still a bit chunky.

If tomatillos are too unusual for you, you can replace with plum tomato and remove the lime juice. Some may disagree but I think fresh made salsa is better tasting (and probably better for you) than if you buy it in a jar.

chilli

- red pepper

-chilli

-cumin

-oregano (italian herb blend i use)

-mince/ground beef

-chopped onions

-your choice of veg (mushrooms/sweetcorn etc. the more veg you add, the more you 'eat' and the fuller you get)

-garlic

-tinned kidney beans

-ttomato puree and tinned tomatoes

-beef stock that crumbles

brown onion in 20ml-ish of oil with chopped peppers

fry lean mince with crumbly stock garlic and herbs/spices and chilli with tomato puree, high temp, when it starts to go brown, turn it down

add other vegetables   (always after the mince has been turned down)

(make sure the sure the heats down)

and tinned tomatoes and beans and add a dash of olive oil, and i mean a dash

add more garlic and herbs to taste

let it simmer for 20 - 40 minutes until the wateriness has gone

go easy on the cumin btw.

130-170 cal for 100g of mince

80cal per 10ml of oil

you'll find that this'll be very low calories per weight as the rest of the ingredients bulk it up

http://caloriecount.about.com/hungry-girl-chi li-recipe-r247680

That's a recipe I like to use. I put in reduced fat mozzarella because I don't really like cheddar, but you can substitute whatever you like. Also, I like some hot dog bits in my chili. You can also use real beef instead of silly fake meat, but it'll have a few more calories.

Oh, and I use the low sodium canned tomatoes, because I'm watching my salt intake.