CookingLight diet CookingLight diet
Randy Mayor

If you never grow tired of Mexican food, this menu of enchiladas and Spanish rice will suit your tastebuds.

Cooking Light
November 04, 2008

Serves 5

The Menu

Creamy Spinach and Mushroom Enchiladas
You can assemble the enchiladas ahead of time if necessary; cover tightly and refrigerate for up to 2 hours before baking. If your family does not like spicy food, use 2 tablespoons chopped green bell pepper instead of jalapeño pepper in the enchiladas, and look for the milder tomatoes and green chiles for the rice.

Spanish rice
Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat; add 1/2 cup chopped onion and 2 minced garlic cloves. Sauté 5 minutes. Stir in 1 1/4 cups long-grain white rice; sauté 1 minute. Add 1 (10 1/2-ounce) can diced tomatoes and green chiles and 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth. Bring mixture to a boil; cover, reduce heat, and simmer 20 minutes.

Black beans (Cook as package/can directs.)


Produce department:
1 1/2 cup chopped onion
2 minced garlic cloves
1/4 cup chopped green onion tops
1 jalapeño pepper, seeded and chopped
2 cups sliced mushrooms
1/2 cup chopped seeded plum tomato

Dairy department:
1 (8-ounce carton) fat-free sour cream
1 cup (4 ounces) shredded Monterey Jack cheese

Baking/condiment/canned foods/grains aisles:
1 1/4 cups long-grain white rice
10 (6-inch) corn tortillas
1 (10 1/2-ounce) can diced tomatoes and green chiles
1 (4.5-ounce) can chopped green chiles, undrained
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
1 (10-ounce) can condensed reduced-fat cream of chicken soup
black beans
garlic powder
ground cumin
Cooking spray

Frozen foods aisle:
2 (10-ounce) packages frozen chopped spinach

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