Cook Without Book

Yield:  8 servings (serving size: 1 enchilada and 1/2 cup lettuce)                 Ingredients 8  (6-inch) corn tortillas Cooking spray 1 1/2 tablespoons   chopped onion 1 1/2 tablespoons   chopped fresh cilantro 1  jalapeño pepper, seeded and chopped 3 cups   shredded cooked chicken breast 3  (10-ounce) cans enchilada sauce, divided 1 1/2 cups   (6 ounces) shredded reduced-fat sharp Cheddar cheese 1/2 cup   diced tomato 1/3 cup   sliced ripe olives 4 cups   shredded iceberg lettuce Preparation Preheat oven to 350°. Wrap tortillas in aluminum foil; bake at 350° for 15 minutes. While tortillas bake, coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, cilantro, and jalapeño; sauté until onion is tender. Add chicken and 1 can enchilada sauce; cook 5 minutes. Spoon chicken mixture evenly down centers of tortillas. Roll...

Yield:  4 servings (serving size: 3 ounces steak and about 1/2 cup salsa)                Ingredients 1 cup   frozen corn, thawed 1/2 cup   drained canned black beans 1/2 cup   finely chopped red bell pepper 1  jalapeño pepper, seeded and finely chopped 1  garlic clove, crushed 2 tablespoons   fresh lime juice 2 teaspoons   chopped fresh cilantro 2 1/4 teaspoons   black pepper, divided 1 pound   flank steak 1/2 cup   dry red wine 1/4 cup   fresh lemon juice 3  garlic cloves, crushed 2 tablespoons   chopped onion 2 tablespoons   Worcestershire sauce Cooking spray Preparation Combine corn, beans, bell pepper, jalapeño, 1 garlic clove, lime juice, cilantro, and 1/4 teaspoon black pepper. Cover and chill 8 hours. Sprinkle steak with remaining 2 teaspoons black pepper, and place in a heavy-duty zip-top plastic bag. Combine wine and next 4 ingredi...

Prep Time:  1 minute Cook Time:  14 minutes Total Time:  3 minutes Yield:  4 servings (serving size: 1 chicken breast half)                   Ingredients 1 tablespoon   40%-less-sodium taco seasoning 4  (4-ounce) skinless, boneless chicken breast halves Cooking spray 1/2 cup   (2 ounces) shredded Monterey Jack cheese with jalapeño peppers 2 tablespoons   sliced jalapeño peppers (optional) Preparation Sprinkle taco seasoning over both sides of chicken. Place a large nonstick skillet over medium heat until hot. Coat chicken with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until chicken is done. Remove chicken from heat; sprinkle with cheese. Cover and let stand 3 to 4 minutes or until cheese melts. Garnish with jalapeño slices, if desired. Nutritional Information Calories per serving: 186 Calories from fat: 29% Fat per serving: 6g Saturated fat...

Prep Time:  8 minutes Cook Time:  6 minutes Yield:  4 servings (serving size: 1 tuna steak and about 2 1/2 tablespoons jalapeño sour cream)                      Ingredients 1/2 cup   reduced-fat sour cream 1  jalapeño pepper, seeded and finely chopped 1 tablespoon   fresh lime juice (1/2 lime) 1/4 cup   chopped fresh cilantro 1/4 teaspoon   salt 1 tablespoon   chili powder 1/4 teaspoon   salt 4  (6-ounce) tuna steaks (about 1 inch thick) Cooking spray Preparation Combine first 5 ingredients; set aside. Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness. Serve with sour cream mixture. Nutritional Information Calories per serving: 239 Calories from fat: 21% F...

Yield:   5 servings                          Ingredients 1 cup   diced onion 1 teaspoon   grated peeled fresh ginger 1 teaspoon   ground coriander 1 teaspoon   ground cumin 1/2 teaspoon   ground turmeric 2  garlic cloves, minced 2  bay leaves 3 cups   water 1 1/2 cups   dried small red lentils 3/4 teaspoon   salt 2 tablespoons   butter or stick margarine 3/4 cup   chopped green onions 1 tablespoon   seeded minced jalapeño pepper 3 tablespoons   fresh lime juice 2 tablespoons   minced fresh cilantro 1 teaspoon   garam masala 2 1/2 cups   hot cooked brown basmati or brown rice 5 tablespoons   low-fat plain yogurt Preparation Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginge...

Poached Eggs With Chickpeas Eggs poached on a bed of spicy chickpea mixture in the oven. Cooking Time:  20-25 minutes Servings:  4   Preparation Time:  10-15 minutes   Category:  Non Veg Ingredients • Eggs 4 • Chickpeas (kabuli chana),soaked and boiled 1/2 cup • Tomato 1 medium • Oil 2 tablespoons • Onion ,finely chopped 1 medium • Garlic,finely chopped 1 teaspoon • Pickled jalapeno peppers,sliced 1 small • Tomato puree 1 tablespoon • Salt to taste • Cumin powder 1/4 teaspoon • Red chilli powder 1/2 teaspoon • Crushed red chillies 1/4 teaspoon • Parsley,chopped 2 tablespoons • Paneer (cottage cheese) 50 grams Method Puree tomato. Heat oil in a non stick pan, add onion, garlic, pickled jalapeno, tomato puree and saute till fragrant. Add chane, add readymade tomato puree and mix Preheat oven to 200° C. Add salt, cumin powder, red chilli powder, crushed red chillies and 1 tsp pa...

Ingredients 3 jalapeno peppers 1 medium onion, quartered 1 garlic clove, halved 2 cans  (one 28 ounces, one 14-1/2 ounces) whole tomatoes, drained 4 fresh cilantro sprigs 1/2 teaspoon  salt Tortilla chips Directions Heat a small ungreased cast-iron skillet over high heat. With a small sharp knife, pierce jalapenos; add to hot skillet. Cook for 15-20 minutes or until peppers are blistered and blackened, turning occasionally. Immediately place jalapenos in a small bowl; cover and let stand for 20 minutes. Peel off and discard charred skins. Remove stems and seeds. Place onion and garlic in a food processor; cover and pulse four times. Add the tomatoes, cilantro, salt and jalapenos. Cover and process until desired consistency. Chill until serving. Serve with chips.   Yield:  3-1/2 cups.