HEALTHIER SUBSTITUTIONS

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple substitutions.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 whole egg	• 1/4 cup Egg Beaters®	• Baking, Omelets
• 1 teaspoon butter	• PAM® Cooking Spray	• Sautéing
• 1 teaspoon butter	• 1 teaspoon oil	• Baking
• 1 teaspoon butter	• 1 teaspoon Parmesan cheese	• Pasta Dishes
• 1 cup broth	• 1 cup 99% Fat Free &  Reduced Sodium broth	• Soups, Sauces
• 1 teaspoon soy sauce	• 1 teaspoon La Choy®  Lite Soy Sauce	• Asian-Style Recipes
• 1/2 teaspoon salt	• 1 teaspoon balsamic vinegar	• Tomato-Based Recipes
• 1 ounce ground beef	• 1 ounce 93% lean ground turkey  or meatless crumbles	• Meat Sauces
• 1 ounce ground beef	• 1 ounce 90% lean ground beef	• Meatloaves, Tacos
• 1 ounce cheddar cheese	• 1 ounce feta cheese	• Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 cup regular pasta	• 1 cup whole-grain pasta	• Any Pasta Recipes
• 1 cup cooked white rice	• 1 cup cooked brown rice	• Any Rice Recipes
• 1 ounce meat	• 1/4 cup canned beans	• Soups, Stews
• 1 cup iceberg lettuce	• 1 cup dark leaf lettuce	• Salads, Sandwiches

 HTTP://WWW.READYSETEAT.COM

Creamy Chicken Enchiladas

1 1/2 cups cooked chicken breast, shredded into bite-sized pieces

fresh parsley, cilantro

2 green onions, thinly sliced

1 8-oz carton of light sour cream

1/4 cup plain, nonfat yogurt ( I suggest Fage Greek Yogurt 0%)

2 tbs all purpose flour

1/4 tsp ground cumin

1/4 tsp salt

1/2 cup 1% Milk

1 jalapeno pepper, seeded and minced

6 flour tortillas (6-8 inches in diameter) ( I use Laabuela Flour Tortillas)

1/3 cup shredded cheddar cheese (2%)

Serves 6 (Serving Size 1 Enchilada)

Calories 235

Fat 8

Carbs 23

Protein 17

Sodium 363

In a large bowl, combine cooked chicken and green onions. Mix well and set aside.

Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.

Pour half the sauce into the chicken mixture and mix well. Divide the filling among

the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left aright sides over the folded end, overlapping.

Place filled tortillas, seam sides down on an ungreased rectangular baking dish.

Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.

Sprinkle with cheddar cheese and let stand for 5 minutes.

Top with salsa and chopped green onions as desired and serve.

http://www.facebook.com/KookingLightWithKrystal