Healthy Chicken and Spinach Flautas

Flautas at MiTierra's in downtown San Antonio are to die for and I've looked for years for a frozen brand to come close.  Although the store bought frozen ones will do in a pinch, I've searched the internet for a recipe that sounded fairly simple but with all the right ingredients.  This one is a combination of a couple that I liked with a few adaptations for healthiness and RV kitcheness.  

Prep Time: 15 minutes; Total Time: 45 minutes

Baked flautas stuffed with seasoned, shredded chicken, spinach, and cheese are crispy, but don’t have the greasiness of fried versions. 

                 Ingredients

They're actually better if you can roll them tighter like cigars

• 1 pound boneless, skinless Chicken Thighs (about 4)
• 16 ounces Beer (or chicken broth)
• 2 cups Water
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 1 teaspoon Garlic Powder
• 1 teaspoon ground Cumin
• 1 teaspoon Chili Powder
• 1 Pepper, minced, jalapeno or serrano
• 3 cups Baby Spinach, chopped or 10oz frozen box, defrosted & squeezed of its liquids
• 10 small Flour Tortillas
• 6 ounces melting cheese, shredded
• 1 tablespoon Olive Oil, or cooking spray

 

 

I use this everyday!

To shred poached chicken easily, I use my baby cuisinart food processor for a few seconds. Store-bought rotisserie chicken can be substituted for the poached chicken to save time. In a real pinch I've used canned chicken.

 Preparation

1. Preheat the oven to 450 degrees.
2. Put the chicken in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.

Yields 10 flautas.  Each flauta has approx. 180 calories, 9 grams fat, 6 grams carbs, 1 gram fiber, 18 grams protein

photo credit: Collin Harvey via photopin cc

L'il Lemon, L'il Love, Lotsa Healthy

Okay, I know you didn't ask for healthy but if you want to splurge with an occasional pat of butter and ice cream and pastries, ya gotta take a few preventative measures.  This new super food is making headlines so I experimented with some recipes and combined some ideas from online recipes and Voila!   Quinoa Cakes with  a l'il Lemon, l'il Olive, and l'il Parsley

These particular l'il parcels pack a potent punch. Salty olive, tart lemon, bright parsley. And quinoa, pronounced "Keen Wah," which, if you haven’t tried it yet, is all kinds of awesome. It’s a super grain, protein packed and slightly crunchy, with a delightfully nutty flavor. And did I mention healthy? But Yum!

Most people think of us Texans as "meat and potato" types, (which we are) but lately we've been eating a few meals a week like this. Part grain or egg, part flavorful mix-in, and probably meant to be served as an appetizer but we eat it as our main dish anyway. At least if I cook.  When Mark does the honors, as he's doing more and more these days, meat and potatoes are the meal of choice.

Yield: about 1 dozen cakes                                                                                             Ingredients:

Raw Quinoa

1 1/2 cups raw quinoa
2 1/4 cups water
1/2 teaspoon salt
4 large eggs, beaten
1 medium yellow onion, finely chopped
4 cloves garlic, finely chopped
1/2 cup grated parmesan cheese
1/3 cup coarsely chopped green or kalamata olives (can substitute capers)
1/3 cup chopped parsley
1 tablespoon lemon zest
1 cup panko bread crumbs (the panko's make a great crunch-look for them in the oriental section of your grocery store)
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper or crushed red pepper flakes
1 tablespoon water
2 tablespoon olive oil

Directions:

Place dry quinoa in a fine mesh strainer and rinse under cool water for a few minutes.

Place quinoa, water, and 1/2 teaspoon salt in a medium saucepan. Stir over medium heat and bring to a gentle boil. Cover, decrease the heat, and simmer for about 25 t0 30 minutes, or until the quinoa is tender but still has a bit of crunch left. Remove from heat and allow to cool to room temperature. You’ll need 3 cups of cooked quinoa for the recipe.

In a small bowl, whisk eggs. Set aside.

In a large bowl, mix together onion, garlic, cheese, olives, parsley, lemon zest, bread crumbs, salt, pepper, and cooled quinoa. Add eggs and stir until quinoa is evenly moistened. Add water to thoroughly moisten mixture. Quinoa should be slightly wet so it doesn’t dry out during cooking.

Scoop out mixture by the 2 tablespoonful. Use wet hands to form into a patty. I also experimented with balls but they don't hold their shape as well.  Even with my patties they ended up shaped like the state of Texas.

In a large skillet over medium low heat, heat olive oil. Add as many patties as you can fit without overloading. You’ll need a bit of room to flip them over.

Cook on each side until beautifully browned, about 4 to 5 minutes on each side. Medium-low heat helps insides cook at an even pace. Remove browned cakes to a paper towel lined plate and repeat with remaining quinoa mixture.

Quinoa mixture will keep, uncooked and covered in the refrigerator for a few days. Just prior to serving, cook as directed and serve hot.



These are great on a bed of spinach salad or with a side of marinara sauce for dipping.

Fast Favorite Filled Frittatas

Tasted a similar frittata at a San Antonio B & B and this is as close as I can come to replicating it. I hesitate to give it a specific title because you can add as many different fillings as you can think up and each one is different. In this version, I used some sautéed spinach and mushrooms, sun-dried tomatoes and goat cheese. You can serve these mini quiche or frittata at breakfast or as a lunch 'go with' along side a bowl of soup or as a dinner appetizer. They are easy to assemble, quick to bake, and very tasty too! Wrapped in plastic, these mini frittata will keep well for three days in the refrigerator, or one month in the freezer.

Serves 6
Prep Time: 15 mins
Cook Time: 25 mins

Ingredients:
8 Large Eggs
1 Cup Milk
Salt & Pepper
1 Cup Chopped Sautéed Spinach or use frozen, well squeezed of moisture
3/4 Cup Chopped Sautéed Mushrooms
3 Tablespoons Chopped Sun-Dried Tomatoes (although you can substitute here, these give the quiche a burst of flavor no matter what other fillings you choose.)
3 Ounces Soft Goat Cheese (can substitute other cheese, feta, etc. but the goat has a nice tang)

Directions:
Preheat the oven to 325 and lightly grease a non-stick muffin tin.  I use pam spray oil.
Whisk together the eggs and milk and pour into the muffin cup, diving evenly between each of the cups.
Drop a spoonful of spinach and mushrooms into each cup.
Sprinkle the top of the cups with the sun-dried tomatoes and crumbled goat cheese.
Bake for about 25 minutes, or until the eggs are set and beginning to brown.
Cool for five minutes, then turn over onto a platter.
Cool completely before serving.

These are also lunch box favorites and taste good at room temperature.

Healthy Salmon Cakes

This is a great summertime dinner and pairs deliciously with a fresh salad and a glass of lemon water.  I've even made these into balls and served them as finger foods or appetizers.  You can make them ahead of time and put on crumbs and fry right before serving.

Easy and delicious!

• Serves: 4, 2 cakes each
• Prep Time: 45 mins (includes refrigeration time)
• Total Time: 1 hour

Ingredients

• 1 large potato chopped coarsely
• ¼ cup vegetable oil
• 1 medium brown onion chopped finely
• 1 crushed clove of garlic
• 15oz can salmon (drained) or 1lb cooked salmon steak
• 2 teaspoons finely grated lemon rind
• 2 tablespoons coarsely chopped fresh flat-leaf parsley
• 2 tablespoons coarsely chopped fresh coriander
• 2 eggs
• ¼ cup plain flour
• 2/3 cup packaged mixed-grain breadcrumbs
• ¼ cup sweet chili sauce, ranch dressing, horseradish sauce or dipping sauce of choice

Instructions

~ Cook the peeled potato until tender - boil, steam or microwave depending on your own preference. Drain and mash potato in a medium bowl.

~ Heat 1 tablespoon of the oil in a medium frying pan. Add onion and garlic and cook until the onion softens, stirring while it is cooking.

~ Add drained and flaked salmon into the bowl with the potato.

~ Add onion mixture, as well as the lemon rind, parsley, coriander and one egg to the bowl. Using hands, mix the ingredients until well combined.

~ Shape the salmon mixture into eight patties, place on tray lined with baking paper. Cover and refrigerate for 30 minutes or longer.

~ Prepare ingredients for coating the cakes with breadcrumbs. Place flour on a plate, place lightly beaten egg in a shallow bowl, and place breadcrumbs on another plate.

~ Coat salmon patties one at a time. First coat the pattie in flour, shaking off the excess flour onto the plate, then dip in the egg and then coat in breadcrumbs. Place the crumbed salmon cakes back on the tray.

~ Heat one tablespoon of the oil in the frying pan used for the onion and garlic, cook patties until browned on both sides. Cook four at a time and drain on absorbent paper and cover with foil to keep them warm.

~ Place salmon cakes on plates with a lovely summer salad and drizzle with sweet chili sauce or a dollop of sour cream with dill seasoning.   Alternatively, you can put the chili or other sauce in a shallow dipping bowl.

~These are also great if you substitute tuna for the salmon.