Delicious & Nutritious

What's better than a meal that is not only tasty but extremely nutritious? 

Here are a few recipes I love from the Mayo Clinic: Williams-Sonoma cookbook. This book is the perfect tool to learn tips and tricks of cooking healthy yummy meals.

Shrimp and Black Bean Enchiladas

Serves 6  Prep 30 Min   Cooking 35 min

Per Serving

Calories: 258  Protein: 22 g

Carbs: 33 g  Total Fat: 5 g

Cholesterol: 121 mg  Dietary Fiber: 4 g

Black Bean Salsa - Ingredients

10 oz fresh tomatillos husked

4 green onions sliced

3 garlic cloves crushed with a press

1/2 cup canned diced green chiles

1 jalepeno chili, halved, seeded, minced

1/2 cup chopped cilantro

1/4 cup cooked black beans or canned black beans drained

1/4 cup fresh cooked corn kernels

Other Ingredients

12 oz cooked bay shrimp

1 tablespoon grated lemon zest

1/2 teaspoon ground pepper

12 corn tortillas

3/4 cup grated reduced fat Monterey Jack cheese

6 tablespoons plain nonfat yogurt

6 cilantro sprigs

Cooking

Preheat oven to 400 degrees. Coat large shallow baking pan with nonstick cooking spray.

To make salsa, chop tomatillos coarsly. In a blender, combine tomatillos, onions, garlic, chiles, and cilantro. Process just until coarsely chopped. Stir in beans and corn. Ready to use.

In large bowl, combine 2/3 cup of the salsa, the shrimp, lemon zest, and pepper.

Heat a dry large frying pan over medium heat. One at a time heat the tortillas in a hot pan until softened, about 20 seconds per side.

Lay the tortillas flat on a clean surface. Spread an equal amount of the filling in the center of each tortilla, roll the tortilla around the filling, and place seam side down, in the prepared pan. Sprinkle with cheese and cover pan loosely with aluminum foil.

Bake for 15 minutes. Remove foil and bake until the cheese is melted and the enchiladas are heated through, 7-10 minutes.

To serve: top each pair of enchiladas with an equal amount of the remaining salsa, 1 teaspoon of the yogurt, and cilantro sprig.

Beverage to go along with the meal:

Papaya Agua Fresca

Serves 2  Prep 5 minutes

Per Serving

Calories: 78  Protein: 1 g

Carbs: 20 g  Total Fat: <1 g

Cholesterol: 0 mg  Dietary Fiber: 2 g

Ingredients

1 large papaya peeled, halved, seeded, cut into chunks

2 tablespoons lime juice

1 1/2 cups carbonated water 

In a blender, process the papaya and lime juice until smooth. 

To serve, divide the water between ice filled glasses. Add the fruit puree and stir to mix well. 

Enjoy these simple, delicious, and nutritious recipes!