Thank you for all the RD love! I had a wonderful day at work and came home for a nice 5-mile run and had leftovers…and a beer I LOVED hearing from all the RD’s and RD’s-to-be — I had no idea I had so many readers who were pursing a career in dietetics! Wooo! So awesome!
And on to the eats!!
Chicken Enchiladas adapted from Gina’s Weight Watcher Recipes
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb tortillas 4 large reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
Nonstick cooking spray
In a medium saucepan, spray oil and sauté garlic. Add chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.
Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/4th chicken mixture into each tortilla and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish (not included in nutrition information). Makes 8 4 enchiladas.
Nutrition Information (per enchilada): 271 calories; 9.5 g. fat; 56 mg. cholesterol; 20 g. carbohydrate; 9 g. fiber; 26 g. protein
SOOOOOO delicious! We give these a HUGE thumbs up! Who doesn’t love enchiladas made with homemade enchilada sauce? Mmmmmm!
Today’s NNM Topic: Diabetes
Diabetes is my “specialty” – I should’ve posted about diabetes yesterday in honor of RD Day, huh? Oh well…
Diabetes is a serious and costly health problem with fatal complications when uncontrolled. Diabetes is the 6th leading cause of death in the US and is the result of too much sugar (i.e. glucose) in the blood. While glucose is the main source of energy in the body, elevated levels in the blood can lead to serious damage and complications such as blindness, amputations, kidney failure, and death.
Symptoms of high blood glucose include:
Frequent or excessive thirst
Frequent of excessive urination
Risk factors for diabetes:
Overweight or obesity
History of gestational diabetes
Polycystic ovary syndrome (PCOS)
Treatment for diabetes includes:
A carbohydrate controlled diet (not “low-carb”!!!) by means of carbohydrate counting
3 meals a day + an evening snack (carbohydrate + protein)
Oral hypoglycemic agents (if indicated)
Insulin therapy (if indicated)
Blood glucose monitoring (daily or as indicated)
Because diabetes is a disease so hugely dependent upon diet and lifestyle changes, it makes working in this field very rewarding. Once a patient can understand what foods do for THEM in controlling their disease, my mission is a success. Diabetes is a highly individualized and intricate disease with lots of emphasis on prevention.
Question #1: Do you know someone with diabetes? Type 1 or Type 2? Have you ever tested your blood glucose?
Question #2: Have you ever made homemade enchiladas?