Chef recommends the enchiladas

Running & FitNews, July-August, 2003

aRA member and gourmet chef Jeff Noll has this low-fat source of protein, carbs and antioxidants to offer runners who are as flavor-conscious as they are health-conscious:

Serves four:

  1 tbsp canola oil
  1 whole chicken breast, cut into strips
    (or use extra firm tofu; press out liquid)
 12 asparagus spears
  2 cloves garlic, chopped
1/2 cup chopped onion
1/2 cup chopped red bell pepper
  1 can black beans (do not drain)
  1 tsp chili powder
  1 tsp ground cumin
salt and pepper to taste
  1 cup salsa
3/4 cup low-fat sour cream or
cottage cheese
4 10-inch tortillas

Bring 1 to 2 inches of water to a boil and
blanch asparagus. (Boil for 2 to 3 minutes,
drain, cover with ice water to stop the
cooking, drain again, and set aside.)

Dry pan, heat oil over medium-high
heat, and saute chicken. When cooked,
set aside.

Saute onions and peppers until soft,
about 4 minutes.

Add black beans, 1/4 cup of salsa,
cumin, chili powder and chicken.
Simmer 5 minutes or until most of the
liquid has been reduced.

Meanwhile, mix remaining salsa and
sour cream, and heat in the
microwave.

Assemble 4 enchiladas with 3 spears of
asparagus and 1/4 of the mixture each.

Lightly coat a 9x13 baking dish with
non-stick spray, add enchiladas, pour
over salsa mixture and bake at 350[degrees]F
for 10 minutes.

You can serve or freeze these and pop
them in the microwave for great meals
on the go.

Per Enchilada

436 calories
15 fat grams
26 protein grams
50 carbohydrate grams
(7.5 fiber, 14 sugar)
Contains vitamin C, folic acid,
calcium, phosphorus, iron, zinc,
quercitin and omega-3 fatty acids.

(www.nutri-facts.com)