Menu:
- Cheesy Chicken Enchiladas
- Black Bean Salsa
- Brown rice
| WLS Patient | Kids Age 2 to 8 | Older Kids and Adults | |
| Cheesy Chicken Enchiladas | 1/2 to 1 enchilada | 1/2 to 1 enchilada | 1 to 2 enchiladas |
| Black Bean Salsa | 2 to 4 tablespoons | 1/4 to 1/2 cup | 1/2 to 1 cup |
| Brown Rice | 1 to 2 tablespoons | 1/4 to 1/2 cup | 1/2 cup |
| Milk | No beverages with meals! | 1/2 to 3/4 cup | 1 cup |
Cheesy Chicken Enchiladas
Stage: Regular foods
Preparation time: 10 minutes
Cook time: 12 minutes
Yield: 6 servings
8 ounces cooked and shredded boneless, skinless chicken breast
1/2 cup shredded lowfat cheddar cheese
1-1/2 cups shredded pepper jack cheese, divided
Six 6-inch whole-wheat flour tortillas
1-1/2 cups Enchilada Sauce (see the following recipe)
- Preheat the oven to 350 degrees F. Using nonstick cooking spray, grease a 9-x-13 baking dish.
- In a small bowl, combine chicken, lowfat cheddar cheese, and 1/2 cup pepper jack cheese; toss until mixed well.
- Place 1⁄3 cup of cheese and chicken mixture into the center of one whole-wheat tortilla, tightly roll, and place seam down into the baking dish. Repeat with the remaining five tortillas.
- Place 1/4 cup of enchilada sauce over each stuffed enchilada and top with the remaining pepper jack cheese. Bake for 12 minutes, or until cheese is melted and bubbly.
Enchilada Sauce
1/4 cup vegetable oil2 tablespoons all-purpose flour
1/4 cup chili powder
One 8-ounce can low-sodium tomato sauce
1-1/2 cups water
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
- In a small pot, heat oil over medium-high heat.
- When the oil is hot, add the flour and chili powder.
- Reduce heat to medium and cook until light brown, stirring constantly to prevent the flour from burning.
- Add the tomato sauce, water, cumin, garlic powder, and onion powder to the pot and stir until smooth. Continue cooking for 10 minutes, or until thickened slightly.
Black Bean Salsa
1 large tomato, cut into pieces1 tomatillo, cut into pieces
1/2 small onion, cut into small pieces
4 cloves garlic, peeled and left whole
3 tablespoons chopped fresh cilantro
1/2 teaspoon cumin
6 tablespoons fresh lime juice
1 jalapeño pepper, seeded and veins removed
1/2 teaspoon salt
1 cup canned no-salt-added black beans, rinsed and drained
- Place all ingredients except black beans into a food processor and pulse for 15 seconds. Using a rubber spatula, wipe down the sides of the bowl and pulse for 15 more seconds.
- Stir in black beans. Serve 1/2 cup black bean salsa with each steak.