Quick, light & healthy: flavors of the Southwest - cooking and eating low-fat meals - includes recipes and related articles - Cover Story

Sunset, Jan, 1997 by Elaine Johnson

Paulette's Baked Chimichangas

Prep and cook time: About 30 minutes

Makes: 6 servings

1 can (29 oz.) pinto beans, rinsed and drained 1 can (4 oz.) sliced ripe olives, drained 1 can (7 oz.) diced green chilies 1 cup prepared coleslaw mix with carrots 1 cup shredded sharp cheddar cheese 1 3/4 cups tomato salsa 6 nonfat or reduced-fat flour tortillas (10 in.) Reduced-fat sour cream Sliced green onions

1. In a bowl, combine beans, olives, chilies, coleslaw mix, cheese, and 1 cup of the salsa.

2. Wrap tortillas in a cloth towel and microwave on high (100 percent) until hot and pliable, about 1 1/2 minutes. Lay tortillas flat. Spread each with 1/6 of bean mixture in a band near edge. Fold over sides and roll up tightly to enclose.

3. Place bundles seam side down on a lightly oiled 12- by 15-inch baking sheet. Bake in a 425 [degrees] oven until crisp and brown, about 15 minutes. Top each chimichanga with additional salsa, sour cream, and green onions.

Per chimichanga: 345 cal., 25% (85 cal.) from fat; 15 g protein; 9.4 g fat (4.3 g sat.); 49 g carbo (6.8 g fiber); 1,316 mg sodium; 20 mg chol.

Amy Michaels of Seattle developed this recipe to use canned chipotle chilies she had bought during a family visit to Santa Fe. Although Michaels's husband loves traditional tacos, the nutrition-conscious couple particularly enjoy this version, which uses fresh kale from their garden in addition to ground turkey flavored with garlic, chili powder, cumin, and tomato. Michaels serves the tacos with a chopped cabbage salad and black beans.

Turkey-Chipotle Soft Tacos

Prep and cook time: About 30 minutes

Makes: 4 servings

1 pound ground turkey

2 cloves garlic, minced

1 onion (about 10 oz.), chopped

1 tablespoon chili powder

2 teaspoons ground cumin

1/4 pound kale or Swiss chard

2 canned chipotle chilies, drained

1 can (15 oz.) tomato sauce (no salt added)

8 nonfat flour tortillas (6 1/2 to 7 in.), warmed

1. In a 12-inch nonstick frying pan, combine turkey, garlic, onion, chili powder, and cumin. Cook over medium-high heat, stirring often, until meat is lightly browned, 7 to 8 minutes.

2. While meat browns, chop kale and chipotles. When meat is ready, add kale, chipotles, and tomato sauce to pan and stir. Cover tightly and simmer, stirring occasionally, until kale is wilted, about 10 minutes.

3. Transfer mixture to a serving bowl; spoon into tortillas to eat.

Per serving: 419 cal., 21% (90 cal.) from fat; 28 g protein; 10 g fat (2.3 g sat.); 55 g carbo (6.9 g fiber); 722 mg sodium; 83 mg chol.

Cheryl Wong of Marina, California, takes a near-instant route to achieve the flavors of chili verde. Instead of slowly simmering the chicken in a sauce, she dresses shredded cabbage with purchased green-chili salsa, adds the quickly cooked chicken, then wraps the works in flour tortillas (on cover).

Chicken Chili Verde Tacos

Prep and cook time: About 25 minutes

Makes: 4 servings

3 cups prepared shredded cabbage 1 cup lightly packed fresh cilantro 1 cup green-chili salsa 1 pound boneless, skinless chicken breasts I teaspoon salad oil 1 onion (1/2 lb.), silvered lengthwise 3 cloves garlic, minced 1 teaspoon ground cumin 1/2 teaspoon dried oregano 8 reduced-fat or regular flour tortillas (7 to 8 in.)