Jicama Chili bars recipe

Jicama Chili bars recipe - 23 calories

Ingredients:
1 1 / 2 pounds jicama
1 teaspoon chili powder
1 lime, to squeeze the jicama

Preparation:
1. Peel the jicama and cut into pieces about 3" x 1 /2" x 1/2".
2. Arrange the jicama on a paper towel and sprinkle with lime juice.
3. A little chili powder.
4. Arrange on a plate and serve ice cold.


Dose: 12

Nutritional information for one serving:
Calories: 23
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Total carbs: 5.7g
Fiber: 3g
Protein: 0.5g
WW points: 0
low fat diet recipes

Apple Cheese pieces recipe

As I was looking for a very quick snack recipe, I came to this. It can be prepared in under 5 minutes, and can be eaten as a snack Appetizer, pudding, or even for breakfast.

Apple Cheese pieces recipe - 162 calories

Ingredients:
4 apples, cored and cut into wedges
3 tablespoons raisins
4 ounces light cream cheese, soft
cinnamon
nutmeg (optional)
toasted coconut (optional)


Preparation:
1. In a bowl, add the raisins and cream cheese together.
2. Spread the mixture on one side of the apple wedges.
3. Sprinkle with cinnamon, nutmeg and / or coconut (if using) and enjoy!

Dose: 4

Nutritional information for one serving:
Calories: 162
Calories from fat: 62
Total fat: 7g
Cholesterol: 21mg
Total carbs: 24.4g
Fiber: 3.6g
Protein: 3.2g
WW points: 3

Low fat Spicy Egg Salad Sandwiches recipe

Spicy Egg Salad Sandwiches recipe - 190 calories

Ingredients:
6 eggs, hard cooked, peeled and finely chopped
3 slices bacon, cooked and crumbled
1 tablespoon prepared horseradish
1 / 2 cup light mayonnaise (plus a little more for spreading)
16 slices cocktail pumpernickel bread
salt and pepper to taste


Preparation:
1. In a medium bowl, combine the eggs, bacon, mayonnaise and horseradish.
2. Add salt and pepper to taste.
3. Lightly spread the bread slices with mayonnaise cocktail added, then put the egg salad between them.
4. Cover the sandwiches with plastic wrap and store in the refrigerator until they are ready to eat (for up to 2 hours).

Dose: 8

Nutritional information for one serving:
Calories: 190
Calories from fat: 118
Total fat: 13.2g
Cholesterol: 168mg
Total carbs: 10.8g
Fiber: 1g
Protein: 7.1g
WW points: 5

Low fat Easy Beef Gyros recipe

Easy Beef Gyros recipe - 198 calories
Ingredients:
1 pounds lean ground beef
8 small pocket Pita bread (4-inch diameter), cut in half, warm
4 plum tomatoes, cut into thin slices

Sauce
2 / 3 cup plain low-fat yogurt
3 spring / tablespoon, finely chopped
1 / 3, cup chopped cucumber
2 teaspoons fresh parsley, chopped

Salt and pepper
1 clove garlic, crushed
1 / 2 teaspoon dried oregano leaves
1 / 2 teaspoon salt
1 / 4 teaspoon pepper


Preparation:
1. In a small bowl, combine the sauce ingredients, mixing well. Cover and refrigerate.
2. Preheat the oven to 350 º F.
3. In a medium bowl, combine ground beef with salt and pepper ingredients, mixing lightly but thoroughly.
4. Divide the beef mixture in 16 equal portions and shape into 2-inch diameter patties.
5. Place the patties on rack in broiler pan.
6. Bake in oven for about 10 minutes (or until no longer pink) or on the grill over medium heat.
7. To serve, place equal amounts of beef and tomato slices in each half Pita bread, and place the yogurt sauce.

Dose: 8

Nutritional information for one serving:
Calories: 198
Calories from fat: 57
Total fat: 6.4g
Cholesterol: 38mg
Total carbs: 19c
Fiber: 1.1g
Protein: 15.3g
WW points: 4

Low fat Honey-Roasted Nuts and Raisins recipe

Honey-Roasted Nuts and Raisins recipe - 186 calories

Ingredients:
1 / 4 cup honey
1 teaspoon butter
1 cup raisins
1 / 4 cup chopped hazelnuts
1 / 4 cup slivered almonds
1 / 4 cup sunflower seeds
1 / 4 cup chopped pecans
1 / 4 teaspoon ground cardamom
1 / 2 teaspoon cinnamon
1 dash ground cloves
1 / 4 teaspoon salt


Preparation:
1. Line baking sheet with foil or parchment paper and coat with cooking spray.
2. Heat the butter over medium-high heat in large nonstick Skillet.
3. Add the honey and cook for about 2 minutes (or until the mixture begins to bubble around the edges of the pan).
4. Add the nuts and remaining ingredients (except raisins) and cook over medium heat, stirring often, about 8 minutes (until the nuts are golden). Add the raisins.
5. Immediately spread on the prepared baking sheet; allow to cool completely.

Dose: 8

Nutritional information for one serving:
Calories: 186
Calories from fat: 85
Total fat: 9.5g
Cholesterol: 1mg
Total carbs: 25.9g
Fiber: 2.4g
Protein: 3.3g
WW points: 4

Low fat Salsa Guasacaca (Venezuelan Avocado Salsa) recipe

Guasacaca Venezuelan salsa avocado is served with traditional grilled meats, but it is also great as a dip for thick cut chips and crackers. Unlike guacamole, everything is hand-cut.

Salsa Guasacaca (Venezuelan Avocado Salsa) recipe - 119 calories

Ingredients:
2 avocados, peeled and seeded
1 medium tomato
1 / 4 cup bell pepper, minced (optional)
1 medium onion
2 tsp lemon juice
3 / 4 cup chopped cilantro leaves
2 teaspoons hot sauce
1 teaspoon salt


Preparation:
1. Cut all the vegetables by hand.
2. Add the remaining ingredients and mix well together.
3. Chill for at least 3 hours.
4. Serve as a dip for Nacho chips with salsa or anything.

Dose: 6

Nutritional information for one serving:
Calories: 119
Calories from fat: 89
Total fat: 9.9g
Cholesterol: 0mg
Total carbs: 8.6g
Fiber: 5.1g
Protein: 1.8g
WW points: 4

Low fat Red Lobster Crab Cakes recipe

These crab cakes are delicious and also really easy to prepare.

Red Lobster Crab Cakes recipe - 174 calories

Ingredients:
1 pounds lump crab meat
1 / 4 cup bread crumbs
2 tablespoons oil, for frying
1 egg
2 tablespoons mayonnaise
1 / 2, teaspoon minced garlic
1 tablespoon diced celery
1 tablespoon minced onion
1 teaspoon Seasoning Old Colwyn
1 teaspoon Dijon mustard
1 / 8 teaspoon salt
1 / 8 teaspoon pepper


Preparation:
1. In a large bowl, combine all ingredients (except bread crumbs and crab meat).
2. Using gloves, lightly mix the crab meat, then add the breadcrumbs.
3. Spread a thin layer of plain bread crumbs on your work surface and form the crab mixture into equal balls (about two inches in diameter).
4. Place the crab balls on the breadcrumb mixture, gently demolish them and rounding the edges. Form cakes about 1 / 2 inch thick and 3 inches round.
5. In a frying pan, heat 2 tablespoons of oil.
6. Gently slide in two crab cakes at a time and brown on one side for about 2-3 minutes. Turn and brown the other side.
7. Turn the heat down and simmer the crab cakes for 5-8 minutes.

Dose: 6

Nutritional information for one serving:
Calories: 174
Calories from fat: 73
Total fat: 8.2g
Cholesterol: 93mg
Total carbs: 5.6g
Fiber: 0.3g
Protein: 18.6g
WW points: 4

Low fat Savory Wild Mushroom sauté recipe

This is a very nice dish for any time, but it goes particularly well with grilled chicken breast. You can also toss these into an omelet or pasta is cooked.

Savory Wild Mushroom sauté recipe - 135 calories

Ingredients:
1 lb fresh mushrooms, roughly chopped
2 cloves garlic, minced
1 / 2 cup shallots, sliced
1 tablespoon olive oil
2 tablespoons butter
1 / 4 cup dry red wine
1 teaspoon fresh thyme leaves
1 (or to taste) teaspoon salt
Freshly ground pepper, to taste


Preparation:
1. Skillet in a non-stick high, heat the olive oil and butter over medium heat until the butter has melted.
2. Add the shallots and cook for about 4 minutes (until tender).
3. Add the garlic and cook for about 1 minute.
4. Add the mushrooms and thyme and sauté for about 3-5 minutes.
5. Add the wine and raise heat to high.
6. Cook, stirring constantly, for about 5 minutes (until the mushrooms are tender and the wine evaporates almost).
7. Add salt and pepper to taste.

Dose: 4

Nutritional information for one serving:
Calories: 135
Calories from fat: 85
Total fat: 9.6g
Cholesterol: 15mg
Sodium: 485mg
Total carbs: 8g
Dietary fiber: 1.2g
Protein: 4.2g
WW points: 3

Low fat Parmesan and Red Onion Appetizer recipe

The Appetizer very quick and easy snack or recipe. Calories do not include the toasted bread.

Parmesan and Red Onion Appetizer recipe - 117 calories

Ingredients:
1 / 2 cup Parmesan cheese
1 / 2 cup mayonnaise
1 / 2 cup finely minced red onion


Preparation:
1. Mix all three ingredients.
2. Spread on small pieces of toasted bread.
3. Place under the broiler for about 1-2 minutes (until bubbly and lightly browned).

Dose: 6

Nutritional information for one serving:
Calories: 117
Calories from fat: 80
Total fat: 8.9g
Cholesterol: 12mg
Sodium: 267mg
Total carbs: 6.4g
Dietary fiber: 0.2g
Protein: 3.5g
WW points: 3

Low fat Peach and Roasted Red Pepper Bruschetta recipe

Here are the different types of bruschetta. Bread is toasted without oil and garlic, so that the flavor of juicy peaches and sweet roasted peppers would be appreciated in full. This sweetness is balanced by the red wine vinegar and basil. You could also try this bruschetta mix grilled chicken or fish. Delicious!

Peach and Roasted Red Pepper Bruschetta recipe - 46 calories

Ingredients:
1 baguette, sliced on the diagonal
2 peaches, diced
1 red pepper
1 cup grape tomatoes or Roma tomatoes, seeded and diced
1 clove garlic, minced
2 tablespoons chopped fresh basil
1 tablespoon red wine vinegar
salt, to taste
freshly ground black pepper, to taste


Preparation:
1. Preheat the broiler grill to medium-high. Roast the red pepper until well blackened, turning often.
2. Put the peppers in a bowl and cover with plastic wrap; leave to cool.
3. Remove skin, stem and seeds from peppers. Cut the peppers and place in medium bowl.
4. Add the peaches, garlic, tomato, basil and vinegar. Add salt and pepper to taste and marinate for about 30 minutes (or cover and place in the refrigerator for up to 8 hours).
5. Before serving, bring the peach mixture to room temperature. Lightly toast the baguette slices on both sides. Place the chopped pepper and peach mixture on top of toasted baguette slices.

Portion: 30 pieces

Nutritional information for one piece:
Calories: 46
Calories from fat: 4
Total fat: 0.5g
Cholesterol: 0mg
Sodium: 92mg
Total carbs: 9g
Dietary fiber: 0.7g
Protein: 1.5g
WW points: 1

Low Fat Crockpot Beef and Black Bean Stew

This crockpot beef low fat black bean stew makes a warming meal for a cold, wet night. While it is true that the leanest cuts of beef can be difficult, one day in the crockpot soften the hardest of cuts.
Preparation time: 5 minutes
Cooking time: 8 hours
Total time: 8 hours, 5 minutes
Ingredients:

* 1 medium onion, chopped
* 3 / 4 pound lean beef stew
* 1 15-ounce can diced tomatoes
* 1 4 oz diced jalapenos
* 1 15-ounce can reduced sodium black beans
* 1 teaspoon ground cumin
* 2 teaspoon chili powder

Preparation:
Cover the bottom of a crock pot quarter 3-4 with nonstick cooking spray. Place the onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix in the juices a little.

Cover and cook on low for 8 hours.

Makes 4 servings.

Per serving: Calories 289 Calories from fat is 69, total fat 7.6g (Sat 2.7 g), Cholesterol 51mg, 513mg sodium, 29.4g carbohydrates, 9.1 g fiber, 25.5g protein

Low Fat Crockpot Beef and Black Eyed Peas

The crockpot does wonders for lean cuts of beef, which can be tough and chewy. A day in the crockpot makes meltingly tender. The beauty of this all-in-one meal is that the meat is only part of this dish, so I really do not need to use more than 3 / 4 pound to feed six people. Added protein and fiber comes from black-eyed peas.
Preparation time: 10 minutes
Cooking time: 8 hours
Total time: 8 hours, 10 minutes
Ingredients:

* 1 large onion, sliced
* 2 carrots, chopped
* 3 stalks celery, chopped
* 3 small red potatoes, quartered
* 1 small green pepper, chopped
* 1 8-ounce package sliced mushrooms
* 1 can black eyed peas, drained and rinsed
* 2 bay leaves
* 3 / 4 pound lean beef stew
* 1 tablespoon Worcestershire sauce
* 3 cups no-salt added tomato sauce

Preparation:
Spray a crockpot four rooms with nonstick cooking spray. Add the vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire sauce and tomato sauce. Simmer for 8 hours.

Makes 6 servings

Per serving: Calories 276 Calories from Fat 38, Total Fat 4.2 g (Sat 1.4 g), Cholesterol 32mg, 114mg sodium, 38.1 carbs, 9.1 g fiber, 21.3g protein

Low Fat Braised Beef

Slow cooked to perfection, this warming low fat bowl of beef stew is great on cold nights or anytime you want comfort food. Enjoy as is or serve some hot noodles or crusty bread on the side.
Cooking time: 3 hours
Total time: 3 hours
Ingredients:

* 1 tablespoon olive oil
* 1 pound lean stewing beef (top round or top of the whole spine)
* 1 potato, cut into 1 inch pieces
* 2 medium carrots, sliced
* 1 medium onion, chopped
* 1 stalk celery, chopped
* 1 clove garlic, crushed
* 1 8-ounce package cremini mushrooms
* 3 tablespoons flour
* 1 cup red wine
* 1 cup fat-free beef broth
* 2 tablespoons tomato paste
* 2 teaspoons Italian herb mix

Preparation:
Heat oil in large saucepan.

Brown meat in two batches and transfer to a plate.

Add potatoes, carrots, onion, celery, garlic and mushrooms to pot. Sauté 5 minutes. Sift flour and cook for 1 minute, stirring continuously. Add wine, scraping up brown bits. Add broth, tomato paste and herbs and stir well. Simmer for 10 minutes.

Add the browned meat and cover the pot with a tight lid. Transfer to a 300 degree oven for 2 1 / 2 hours or cook (covered) on the stove to simmer uncovered during the same period of time, stirring occasionally.

Makes 4 servings.

Per serving: Calories 287 Fat Calories 61 Total Fat 6.8g (Sat 1.4 g), Cholesterol 51mg, 201mg sodium, 33.6g carbohydrates, 5.3g fiber, 23g protein

Low Fat Beef Tacos

These blocks lean meat make a delicious family style dinner, where everyone can make their own tacos, starting with some warm corn tortillas and seasoned ground beef extra lean.
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Ingredients:

* 8 corn tortillas
* 1 / 4 cup finely chopped onion
* 3 / 4 pound extra-lean ground beef
* 1 tablespoon chili powder
* 1 tablespoon ground cumin
* 1 tablespoon garlic powder
* 1 / 2 cup no salt added tomato sauce or water
* 1 / 4 cup shredded low-fat cheese (optional)
* Sweet sauce or diced tomatoes (optional)
* Fat-free sour cream (optional)
* Shredded lettuce or green onions (optional)

Preparation:
Warm tortillas according to package directions and keep warm.

Spray a large nonstick skillet with cooking spray. Heat the onion until transparent. A medium-high heat, cook beef until no longer pink. Add chili powder and cumin, followed by tomato sauce or water, and cook for another 2-3 minutes.

Divide meat among warmed tortillas and top with cheese, salsa, sour cream and onion.

Makes 4 servings.

Per serving with cheese: Calories 218 Fat Calories 65 Total Fat 7.2g (Sat 3.3g), Cholesterol 57mg, 157mg sodium, 16.2g carbohydrates, 3.1g fiber, 22.1g protein

Per serving without cheese: Calories 199 Calories from Fat 53, Total fat 5.8 g (Sat 2.4g), Cholesterol 52mg, 99mg sodium, 16g carbohydrates, 3.1g fiber, protein 20.4

Beef Fajitas

This dish of meat in the classic style of the southwest is a perfect low-fat meal, if you use nonfat sour cream.
Ingredients:

* 3 / 4 pound boneless beef round, trimmed and cut into strips
* 1 / 4 cup fresh lemon juice
* 1 teaspoon ground cumin
* 1 tablespoon chili powder
* 1 clove garlic, crushed
* 1 tablespoon canola oil
* 1 yellow pepper, seeded and sliced
* 1 red pepper, seeded and sliced
* 1 red onion, thinly sliced
* 4 non-fat whole wheat tortillas, warm
* 1 / 2 cup salsa
* 4 tablespoons nonfat sour cream
* Chopped cilantro for garnish

Preparation:
Combine lemon juice, cumin, chili powder and garlic in a glass container. Add meat and mix. Cover with paper and marinate in the refrigerator for 2 hours. Remove meat strips and discard the marinade.

In a large nonstick skillet, heat a tablespoon of oil. Add beef strips, peppers and red onions, stirring and pulling until the meat is cooked - about 5 minutes.

Divide the mixture among four tortillas fajitas. Garnish with salsa, fat-free sour cream and cilantro, and roll up.

Makes 4 servings.

Per serving: Calories 253 Calories from Fat 61, Total fat 6.7 g (Sat 1.2g), Cholesterol 52mg, 269mg sodium, 25.8g carbohydrates, 11.4g fiber, 22.2g protein

Low Fat Beef Enchiladas

Beans ground beef extra lean and paint form the basis of these delicious enchiladas, beef and low fat. Choose the spicy flavor of the enchilada sauce to suit your family. One caveat, however: although this dish is low in fat, which contains a little more than half the recommended limit of sodium per day.
Cooking time: 35 minutes
Total time: 35 minutes
Ingredients:

* 1 teaspoon canola oil
* 1 / 2 cup finely chopped onion
* 8 ounces extra-lean ground beef
* 2 teaspoons cumin
* 1 cup pinto beans
* 1 14.5-ounce can crushed tomatoes
* 1 4 ounces diced green chiles
* 4 flour tortillas low fat wraps
* 1 10-ounce can enchilada sauce
* 1 / 2 cup fat Jack cheese

Preparation:

Preheat oven to 350 degrees. Line a square baking dish 8 inches with cooking spray.

Heat oil in large nonstick skillet. Sauté onions until translucent. Shred meat and cook until no longer pink. Add cumin, beans, tomatoes and chiles. Cook for 10 minutes until the sauce is reduced.

Spread some enchilada sauce on each tortilla. Place meat mixture in each of the four tortillas. Roll and place seam side down in baking dish. Four fit into the dish perfectly. Pour remaining enchilada sauce on the tortilla rolls. Top with grated cheese. Bake for 20 minutes until sauce is bubbly and cheese is melted.

Makes 4 servings.

Per serving: Calories 343 Calories from Fat 60, Total fat 6.7 g (Sat 2.9g), Cholesterol 42mg, Sodium 1.297 mg, Carbohydrates 46.8g, 7.6g fiber, 23.9g protein

Beef and Vegetable Pie

This is a great weeknight meal preparation easy, which has become a family favorite. Cut the fat by using reduced fat Bisquick and ground beef extra lean.
Cooking time: 45 minutes
Total time: 45 minutes
Ingredients:

* 2 teaspoons olive oil
* 1 clove garlic, crushed
* 1 medium onion, finely chopped
* 1 large carrot, chopped
* 1 medium celery stalk, chopped
* 8 ounces extra-lean ground beef
*1 cup sliced mushrooms
* 1 cup frozen peas
* 1 14.5-ounce can crushed tomatoes
*1 tablespoon tomato paste
*=====================
* For coverage
*=====================
* 1 cup fat baking mix all-purpose
* 1 / 2 cup nonfat milk
* 1 / 4 cup egg substitute

Preparation:
Preheat oven to 400 degrees.

Heat oil in large skillet. Saute garlic, onion, celery and carrots until soft. Crumble ground beef and cook until no longer pink. Add mushrooms and cook until soft. Add peas, canned tomatoes and tomato paste. Cook for 3 minutes.

Line a square baking dish 8 inches with cooking spray. Place meat mixture in baking dish. In a medium bowl combine the yeast, milk and egg substitute until smooth. Pour over beef mixture. Bake for 30 minutes.

Makes 6 servings.

Per serving: Calories 225 Calories from fat 49 Total Fat 5.5g (Sat 1.6g), Cholesterol 23mg, Sodium 451mg, Carbohydrate 29.1, Fiber 4.6g, Protein 14.8g

Beef and Penne Casserole

This is home cooking at its best (and a family favorite), the combination of lean ground beef, tomatoes, penne pasta and a pinch of reduced-fat cheese. Sometimes I want half 10-ounce package fresh spinach (squeezed) and stir into meat mixture and tomato.
Cooking time: 40 minutes
Total time: 40 minutes
Ingredients:

* 1 / 2 pound penne pasta
* 1 14-ounce can crushed tomatoes
* 1 8-ounce can tomato sauce, no salt added
* 1 teaspoon oregano
* 1 pound extra lean or lean ground beef
* 1 medium onion, finely chopped
* 1 / 2 cup shredded reduced-fat mozzarella and cheddar cheese blend

Preparation:
Preheat oven to 350 degrees.

Boil pasta according to package directions. Do not overcook. Drain and reserve. Meanwhile, in a large skillet sprayed with cooking spray, saute onion and ground beef on medium high heat until meat is browned. Add crushed tomatoes, sauce and oregano and stir well. Cover and simmer for about 10 minutes.

Drain the pasta into a greased 2-quart baking dish, add the meat and tomato mixture and stir well to coat. Sprinkle with cheese and bake for 25 minutes.

Serves 4-6

Per serving: Calories 299 Calories from Fat 60, Total Fat 6.6g (Sat 3.2g), Cholesterol 54mg, 216mg sodium, 35.3g carbohydrates, 3.1g fiber, 24.5g protein

Low Fat Beef and Black Bean Chili

There are no real rules when it comes to making chili. This low-fat meat and Black Bean Chile has a lot of vegetables to make both colorful and nutritious.
Preparation time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes
Ingredients:

* 2 teaspoons canola oil
* 1 medium yellow onion
* 1 large red bell pepper, seeded and chopped
* Chile * 1 jalapeno pepper, seeded and chopped
* 1 large carrot, chopped
* 2 tablespoons chili powder
* 1 tablespoon cumin
* 3 / 4 pound extra-lean ground beef
* 1 15-ounce can crushed tomatoes
* 1 15-ounce can black beans, low sodium, drained
* 2 cups frozen sweet corn

Preparation:
Heat oil in a large Dutch oven over medium heat. Add onion, red pepper, jalapeno pepper and carrot. Cook 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. cook over medium-high heat until no longer pink; Crumble ground beef. Add canned tomatoes and black beans. Lower heat and simmer for 15 minutes. Add the sweet corn and cook 5 minutes.

Serve with a dollop of nonfat sour cream or a dash of light (1-2 tablespoons) shredded low-fat Jack.

6-8 servings

Per serving: Calories 279 Calories from Fat 53, Total fat 5.7 g (Sat 1.8g), Cholesterol 35mg, 304mg sodium, 37mg of carbohydrates, 9.3g fiber, 19.4 g protein

Low Fat Beef and Bean Bake

This is an easy to prepare dishes from the Mexican-style family that is low in fat and high in fiber. Be sure to use ground beef extra lean and reduced fat cheese, however.
Cooking time: 35 minutes
Total time: 35 minutes
Ingredients:

* 8 ounces extra-lean ground beef
* 1 / 2 yellow onion, chopped
* 1 jalapeno pepper, chopped
* 2 teaspoons ground cumin
* 1 15.5 oz can pinto beans, drained
* 1 14.5 oz can no salt added tomatoes, drained
* 1 tablespoon no-salt added tomato paste
* 3 corn tortillas 8-inch
* 1 / 2 cup shredded reduced-fat shredded Mexican blend

Preparation:
Preheat oven to 350 degrees. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Shred meat and cook until no longer pink, about 5 minutes.

Add onion, jalapeno and cumin and cook until onion has softened.

Stir in pinto beans, tomatoes and tomato paste, breaking the tomatoes and simmer for 10 minutes.

Spray a cake pan with nonstick 9-inch nonstick cooking spray. Place a tortilla on the bottom. Spoon half the meat and bean mixture on top. Place second tortilla on top, followed by the rest of the beef and bean mixture. Put the third tortilla on top and sprinkle with cheese. Bake for 15 minutes. Cut into slices to serve.

Makes 4 servings.

Per serving: Calories 295 Fat Calories 61 Total Fat 6.8g (Sat 3.4g), Cholesterol 45mg, 684mg sodium, 34.6g carbohydrates, 13.7g fiber, 23.9g protein