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March 23, 2012

Pico De Gallo and Enchiladas

 

Pico De Gallo and Enchiladas

Here is a great tasting, low calorie and easy meal that takes about 30 minutes to make.  This meal is 432 calories, low in fat, and tastes delicious.  Not only are these Enchiladas easy to make, they're guaranteed to make your family say “Yum”!

 

 

Ingredients Pico de Gallo

  • 4 medium organic raw tomatoes
  • 1 clove raw garlic
  • ¼ cup white onion
  • 4 Tbsp fresh cilantro
  • 2 Tbsp jalapeño pepper or your preferred heat level
  • 1 lime  fresh squeezed lime
  • ½ Tbsp Extra Virgin Olive Oil

 

 

Ingredients Enchiladas

  • 2 small 4" yellow corn tortillas
  • Organic Chicken Breasts
  • 1 cup lettuce
  • 2 Tbsp onions
  • 2 Tbsp organic tomato paste
  • 1/4 cup organic low Sodium tomato sauce
  • ½ cup organic black beans
  • 2 Tbsp organic low fat sour cream

Directions

To make Pico De Gallo

  • Cube tomato. Chop garlic, onion, cilantro and jalapeño into bowl.  Squeeze lime and add olive oil.  Mix and refrigerate.

 

To make Enchiladas

  • Add tomato paste, tomato sauce and 1Tbsp of Pico together in a saucepan, low heat to make enchilada sauce.
  • Cook chicken thoroughly, dice into ¼ “ cubes.
  • Heat black beans
  • Roll chicken and lettuce into corn tortillas; pour enchilada sauce over top and add 1 Tbsp of sour cream to each enchilada. 
  • Add black beans topped with Pico as a delicious side dish
  • Enjoy!

 

 

 

Number of servings

Serves 4 people

 

 

Pico De Gallo nutrition info

Calories

Carbs

Fat

Protein

Sodium

Organic - Raw Tomato Medium, 4 medium

112

25

1

6

64

Garlic - Raw, 1 clove

4

1

0

0

1

Onion - White - Medium, 0.25 Cup

12

3

0

0

0

Generic - Fresh Cilantro, 4 tbsp

4

0

0

0

6

Generic - Jalapeño Pepper, Fresh, 2 pepper (14g)

8

0

0

0

0

Fresh - Lime, 1 Lime

20

7

0

1

1

Generic - Extra Virgin Olive Oil, 0.5 Tbsp. (15mL)

60

0

7

0

0

Total:

220

36

8

7

72

Per Serving:

55

9

2

2

18

 

 

 

Number of servings

Serves 1 person

 

 

Enchilada nutritional info

Calories

Carbs

Fat

Protein

Sodium

Small Yellow Corn Tortilla - 4" Dia, 2 tortillas

47

10

1

1

10

Smart Chicken - Organic Chicken Breast, 4 oz

110

0

1

26

100

Organic Romaine Lettuce - Lettuce, 1 Cups

8

2

0

1

4

Onions - Raw, 2 tbsp chopped

8

2

0

0

1

365 Organic - Tomato Paste, 2 tbsp

30

6

0

2

20

Garlic - Raw, 1 clove

4

1

0

0

1

Muir Glen Organic - No Salt Added Tomato Sauce, 1/4 cup

25

5

0

1

10

Eden Organic - Organic Black Beans (No Salt Added), 1/2 cup

110

18

1

7

15

Horizon Organic - Low Fat Sour Cream, 2 tbsp

35

3

2

1

25

Total:

377

47

5

39

186

Per Serving:

377

47

5

39

186

 

By Rolf Wilson | Tags: Low calorie food recipes  

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