Saturday, June 23, 2012

Warm Veggie Mexi-Wraps



     Want easy dinner or fancy lunch? Warm veggie wraps are healthy and fairly low-cal. The ingredients aren’t TOO perishable, so you can shop a few days ahead. I found them in a great cookbook called Passionate Vegetarian by Crescent Dragonwagon. In the book, the recipe is “Con Queso Veggie Wraps”. Over time, the recipe has evolved with me, and I’m sharing my version with you—it has more veggies and seasonings than the original. Also I swapped out hard-to-find black-bean dip for easy-to-buy refried beans.

          As I was preparing this post, my tired, hungry, lawn-mowing husband ate practically the whole batch of wraps! From the kitchen he called to me, “Are you done with your photos yet?” Luckily, I was. So he ate the last one.

Ingredients:

Most of my ingredients
Cooking spray

6 medium flour tortillas

2 Tbsp. vegetable oil

16 oz. frozen stir-fry vegetables

4 oz. cream cheese

6 Tbsp. refried beans

¼ tsp. taco seasoning

¼ tsp. Lawry’s seasoned salt (or other brand)

6 Tbsp. salsa


Directions:

1. Thaw veggies according to package directions.

2. Warm tortillas: spray a nonstick frying pan with cooking spray over medium heat. “Fry” each tortilla: on one side, then flip it over. Remove when golden spots appear. Set tortillas aside.


It’s starting to bubble—time to flip!

3. Cook veggies: In same skillet, add vegetable oil. After oil is heated, add veggies, taco seasoning, and seasoned salt. Stir-fry for a few minutes until warm and crisp-tender.


Stir-fry time

4. Get your assembly-line ready: Set out the tortillas, veggies, salsa, refried beans and cream cheese. (I divide my cream cheese into 6 little blocks—one for each wrap.)


Wrap it up!

5. Assemble! Spread cream cheese and 1 Tablespoon refried beans on each tortilla. Top with some veggies and 1 Tablespoon salsa. Wrap and eat!


*Note: Veggie Mexi-Wraps can be made healthier with whole-grain tortillas and/or low-fat cream cheese J

*Nutrition facts:

Ingredient
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
6  flour tortillas (8”)
840
108
6
24
48
2 Tbsp. canola oil
240
0
0
0
0
16 oz. frozen stir-fry veggies
150
6
12
6
0
4 oz. cream cheese
400
16
0
8
8
6 Tbsp. fat-free refried beans
75
15
4
4.5
3
¼ tsp. taco seasoning
0
2
0
0
0
¼ tsp. seasoned salt
0
16
0
0
0
6 Tbsp. salsa
30
33
0
0
0
Total (6 wraps):
1735 kcal
196 %
22 g
42.5 g
59 %
1 wrap:
289 kcal
33 %
3.5 g
7 g
10 %



*Calculated from food packaging: I used “Mission” brand medium (soft-taco) size flour tortillas, “Wesson” brand canola oil, “Philadelphia” brand cream cheese, “Herdez” brand medium casera salsa, “McCormick” brand taco seasoning mix, “Lawry” brand seasoned salt, and “Great Value” (Walmart) brand Deluxe frozen stir-fry vegetables, fat-free refried beans, and cooking spray.

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Monday, June 4, 2012

Creamy Chile-Rice Casserole


     One of my many non-vegetarian friends, Jessica, shared this favorite meatless recipe her family enjoys. It’s very satisfying and filling--you know it’s good if meat-eaters will make this for dinner! Also, it is fairly simple to throw together, which is nice!

     Weight Watchers uses this recipe with brown rice and light everything (sour cream, etc.), which are great ideas but I had to use ingredients purchased by my husband on his way home from work and of course he likes full-fat dairy products. Such is life!

      My message to you is: you can make this recipe healthier than I did without sacrificing much flavor J



Ingredients:
1 c. dry white or brown rice (3 c. cooked rice)

8 oz. shredded Mexican-blend cheese

1 ½ c. sour cream

15.25 oz. can whole-kernel corn

15.5 oz. can pinto (or black) beans

4 oz. chopped green chiles

¼ c. diced green onions

½ tsp. chili powder

½ tsp. salt

¼ tsp. black pepper

Cooking spray


Directions:

1. Cook rice according to package instructions.

2. Preheat oven to 350 °F. Spray 9 x 13” pan with cooking spray.

3. Set aside ½ cup shredded cheese. Put rest of cheese (1 ½ cups) in a large mixing bowl. Add everything else: rice, sour cream, corn, beans, chiles, green onions, and spices.

4. Spread creamy rice mixture in baking pan. Bake 30 minutes.

5. Pull casserole out of oven and sprinkle remaining ½ cup cheese on top.

6. Bake 10 more minutes.

7. Let casserole cool 10 minutes and it will slice nicely!


Out of the oven!


*Nutrition facts:

Ingredient
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
1 c. dry white rice
640
0
0
16
0
1 ½ c. sour cream
720
12
0
12
48
15.25 oz. can whole kernel corn
210
45.5
10.5
7
0
15.5 oz. can pinto beans
315
59.5
24.5
21
14
4 oz. can chopped green chiles
20
12
2
0
0
½ tsp. salt
0
50
0
0
0
8 oz. Mexican-blend shredded cheese
800
64
0
48
160
Total: (8 cups)
2705 kcal
243 %
37 g
If brown rice, 45 g
104 g
222 %
1 cup serving:
338 kcal
30 %
4.5 g
If brown rice, 5.5 g
13 g
28 %



*Calculated from food packaging and the following website: http://livestrong.com  

 I used “Golden Star” brand Jasmine rice, “Morton” brand salt, “Kraft” brand Mexican-blend shredded cheese, and “Great Value” (Walmart) brand sour cream, canned whole-kernel corn, canned pinto beans, and canned green chiles.

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