1. Nacho-rific Stuffed Chicken
PER SERVING (¼th of recipe, 1 stuffed chicken culet): 267 calories, 3.75g fat, 667mg sodium, 17 carbs, 5g fiber, 1.5g sugars, 39.5g protein
Prep: 20 minutes
Cook: 35 minutes
Ingredients
½ cup fat-free refried beans
¼ cup shredded fat-free cheddar cheese
4 wedges The Laughing Cow Light Creamy Swiss cheese
½ cup Fiber One Original bran cereal
8 low-fat baked tortilla chips, crushed
1 teaspoon taco seasoning mix
2 dashes cayenne pepper, or more to taste
Four 5-ounce raw boneless skinless lean chicken breast cutlets,
pounded to 1/3-inch thickness
¼ cup taco sauce
Optional toppings: fat-free sour cream, salsa
Directions
Preheat oven to 350 degrees.
Spray a large baking pan with nonstick spray and set aside.
To make the filling, combine beans, shredded cheese, and cheeses wedges in a bowl. Mix thoroughly and set aside.
In a blender or food processor, grind cereal to a breadcrumb-like consistency. Add crushed chips, taco seasoning, and cayenne pepper. With the lid on, remove processor/blender from the base and give it a good shake to mix. Transfer crumb mixture to a plate and set aside.
Lay cutlets flat on a clean dry surface. Spoon filling onto the centers of the cutlets, evenly dividing it among them. Carefully roll each cutlet up over the filling (which may ooze a little, but don’t worry!) and secure with toothpicks.
Cover each stuffed cutlet with 1 tablespoon taco sauce, using the back of the spoon or your fingers to coat. Carefully roll each cutlet in the crumb mixture, making sure to coat all sides-use a spoon or your fingers, if needed. Gently transfer to the baking pan.
Cover the pan with foil, and bake in the oven for 20 minutes.
Carefully remove foil, and bake in the oven for another 15 minutes, or until chicken is cooked through and outsides are crispy.
Let cool slightly and, if you like, serve with sour cream and/or salsa. Enjoy!
MAKES 4 SERVINGS

2. BBQ Chicken Quesadilla
PER SERVING (entire recipe): 299 calories, 7.75g fat, 940mg sodium, 35g carbs, 7g fiber, 7g sugars, 27g protein
Prep: 10 minutes
Cook: 5 minutes
Ingredients
1 tablespoon BBQ sauce with ~45 calories per 2-tablespoon serving
1 wedge The Laughing Cow Light Creamy Swiss cheese
1 medium-large high-fiber flour tortilla with about 110 calories
2 ounces cooked and shredded (or finely chopped) skinless,
lean chicken breast
1 tablespoon canned black beans, drained and rinsed
1 tablespoon corn kernels, thawed from frozen
2 tablespoons shredded reduced-fat Mexican-blend cheese
1 tablespoon chopped scallions
Optional dips: salsa, fat-free ranch dressing, additional BBQ sauce
Directions
In a small bowl, mix BBQ sauce and cheese wedge until blended. Lay tortilla flat and spread BBQ-cheese mixture on one half. Top mixture with remaining ingredients and set aside.
Spray a grill pan with nonstick spray and bring to medium-high heat. Place the half loaded tortilla flat on the grill pan, and cook for 2 minutes. Using a spatula, carefully fold the plain half of the tortilla over the filling and press down lightly to seal.
Carefully flip and grill for 3 minutes, or until both sides are crispy.
One cool enough to handle, slice into wedges. If you like, dunk in salsa, ranch dressing, or additional BBQ sauce. Enjoy!
MAKES 1 SERVING

3. Cheesy Chicken Enchiladas
PER SERVING (½ of recipe, 1 enchilada): 252 calories, 3.5g fat, 840mg sodium, 20.5g carbs, 2.25g fiber, 4g sugars, 33g protein
Prep: 10 minutes
Cook: 15 minutes
Ingredients
¼ cup chopped onion
6 ounces cooked and shredded skinless lean chicken breast
½ cup shredded fat-free cheddar cheese, divided
½ cup plus 2 tablespoons green enchilada sauce, divided
2 large corn tortillas
Optional toppings: fat-free sour cream, chopped scallions
Directions
Preheat oven to 400 degrees
Spray a baking pan with nonstick spray to medium-high heat on the stove. Add onion and, stirring occasionally, cook until slightly browned, about 2 minutes. Transfer to a bowl.
To the bowl, add chicken, ¼ cup cheese, and 2 tablespoons enchilada sauce. Mix well and set aside.
On a microwave-safe plate, heat tortillas in the microwave for 15 seconds, or until warm.
Evenly distribute chicken mixture between the tortillas. Wrap the tortillas up tightly, and place them in the baking pan with the seam sides down.
Pour remaining ½ cup enchilada sauce over the enchiladas. Bake in the oven until hot, about 10 minutes.
Evenly sprinkle remaining ¼ cup cheese over the enchiladas. Bake in the oven until cheese has melted about 2 more minutes.
Allow to cool slightly. If you like, top with sour cream and scallions. Enjoy!
MAKES 2 SERVINGS

4. Spicy Chicken Supreme
PER SERVING (entire recipe): 240 calories, 3.75g fat, 897mg sodium, 33.5g carbs, 7g fiber, 3g sugars, 23.5g protein
Prep: 10 minutes
Cook: 10 minutes
Ingredients
¼ cup canned 98% fat-free chunk white chicken breast,
packed in water, drained and flaked
¼ cup shredded fat-free cheddar cheese
½ teaspoon taco seasoning mix
2 dashes cayenne pepper, or more to taste
1 large high-fiber tortilla with about 110 calories
3 low-fat baked tortilla chips
1 tablespoon fat-free sour cream
¼ cup shredded lettuce
1/3 plum tomato, diced
Directions
In a small microwave-safe bowl, combine chicken, cheese, taco seasoning, and cayenne pepper, and mix well. If you like, season to taste with extra cayenne pepper. Microwave for 30 seconds, or until cheese begins to melt. Set aside
Place tortilla on a microwave-safe plate and microwave for 10 seconds, or until warm. Place the chicken mixture in the center of the tortilla. Flatten the mixture in to a circle, keeping it about 2 inches from the outer edge of the tortilla. Next, layer the tortilla chips on top of the chicken mixture. Evenly top with sour cream, lettuce, and tomato.
FOLDING INSTRUCTIONS: starting at the bottom of the tortilla, fold edge up a few inches to the tortilla’s center. Then, going around the edge of the tortilla, repeatedly fold, overlapping sections to meet in the center for a total of about 6 folds, until filling is completely enclosed. (Trust us, it’s easy!)
Bring a skillet with nonstick spray to medium heat, and carefully place the folded tortilla in the center with the folded side down. Heat for 4 to 5 minutes, until the tortilla is browned. Carefully flip it with a spatula and heat for another 30 to 60 seconds. Now chew it up!
MAKES 1 SERVING

5. Chicken Fajita Burrito
PER SERVING (entire recipe): 274 calories, 4g fat, 833mg sodium, 34g carbs, 16g fiber, 3.5g sugars, 36g protein
Prep: 5 minutes
Marinate: 10 minutes
Cook: 10 minutes
Ingredients
3 ounces raw boneless skinless lean chicken breast,
cut into-bite-sized pieces
¼ cup thinly sliced onion
¼ cup thinly sliced bell pepper
½ teaspoon fajita seasoning mix
1 La Tortilla Factory Smart and Delicious Low Carb,
High Fiber Large Tortilla
¼ cup fat-free refried beans
2 tablespoons shredded fat-free cheddar cheese
1 tablespoon chopped fresh cilantro
Directions
In a bowl or sealable plastic bag, combine chicken, onion, bell pepper, fajita seasoning mix, and 2 teaspoons water. Mix well. Cover or seal and place in the fridge to marinate for 10 minutes.
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add chicken mixture along with all the marinade. Stirring occasionally, cook until marinade has been absorbed and chicken is cooked through, about 5 minutes. Set aside.
Place tortilla on a microwave-safe plate and warm in the microwave, about 10 seconds. Evenly spread refried beans onto the tortilla. Add chicken mixture, cheese, and cilantro to the center.
Wrap tortilla up like a burrito, folding the sides in first, and then rolling it up from the bottom. Place burrito seam- side down on the microwave-safe plate, and microwave for 30 seconds, or until hot. Enjoy!
MAKES 1 SERVING

6. Ranch Bacon Wrap
PER SERVING (entire recipe): 260 calories, 6.75g fat, 727mg sodium, 30.5g carbs, 7.5g fiber, 3.5g sugars, 24.5g protein
Prep: 10 minutes
Cook: 10 minutes
Ingredients
1 tablespoon fat-free ranch dressing
1 tablespoon mash avocado
2 ounces cooked and chopped skinless lean turkey breast
¼ cup shredded lettuce
2 tablespoons chopped tomato
1 tablespoon precooked real crumbled bacon
1 medium-large high-fiber flour tortilla with about 110 calories
Directions
To make the filling, combine dressing with avocado in a bowl and mix well. Add all other ingredients except the tortilla. Toss to coat.
Lay tortilla flat on a clean, dry surface. Spoon filling onto the center. Carefully fold the tortilla sides toward the center, followed by the top and bottom, overlapping to enclose the filling and form a square. Press gently to seal.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Carefully place the wrap in the skillet, seam-side down, and cook for 3 to 4 minutes. Gently flip and cook for an additional 2 to 3 minutes, until lightly browned.
Slice in half diagonally or just bite right in. TADA!
MAKES 1 SERVING

7. Chili-Frito Burrito
PER SERVING (entire recipe): 248 calories, 5.75g fat, 790mg sodium, 39g carbs, 8.5g fiber, 3.5g sugar, 15.5g protein
Prep: 5 minutes
Cook: 5 minutes
Ingredients
1/3 cup low-fat turkey or veggie chili
1 large high-fiber flour tortilla with about 110 calories
2 tablespoons shredded fat-free cheddar cheese
½ package Fritos Original Corn Chips 100 Calorie Pack
(or you could just use 10 Fritos from a regular bag)
Optional: 2 tablespoons diced onion
Directions
Place chili in a microwave-safe bowl, cover, and microwave until hot, 45 to 60 seconds. Set aside.
Lay tortilla flat on a microwave-safe plate, and warm in the microwave for about 10 seconds. Spoon chili down the center of the tortilla. Cover the chili with cheese, and then top with Fritos. If you like, sprinkle with onion.
Wrap up like a burrito, folding the sides in first, and then rolling it up from the bottom. (Or serve it wrap-style, with one end left open.) Place burrito seam-side down on the plate, and microwave until hot, about 30 seconds.
Now CHEW!
MAKES 1 SERVING

8. Speedy Beany-Rito
PER SERVING (entire recipe): 260 calories, 3.75g fat, 1017mg sodium, 46.5g carbs, 12g fiber, 3g sugars, 14.5g protein
Prep: 5 minutes
Cook: 5 minutes
Ingredients
½ cup fat-free refried beans
1 Wedge The Laughing Cow Creamy Swiss cheese
1 large high-fiber flour tortilla with about 110 calories
Spices: chili powder, garlic powder, onion powder,
ground cumin
Directions
Combine beans and cheese in a microwave-safe bowl and mix well. Microwave for 1 minute, until hot. Stir thoroughly. Season with a dash of each of the spices. Mix well and set aside.
Lay tortilla flat on a microwave-safe plate, and warm in the microwave for about 10 seconds. Spoon cheesy beans onto the center of the tortilla.
Wrap the tortilla up like a burrito, folding the sides first, and then rolling it up from the bottom.
Place burrito seam-side down on the plate, and microwave for 30 seconds, or until hot.
Eat it!
MAKES 1 SERVING
Add some shredded lettuce & chopped tomatoes
for only 30 extra calories!

9. Crunchy Turkey Tacos
PER SERVING (1/6th of recipe, 2 tacos): 258 calories, 12g fat, 220mg sodium, 16g carbs, 1.25g fiber, <0.5g sugars, 20.5g protein
Prep: 5 minutes
Cook: 15 minutes
Ingredients
1¼ pounds raw lean ground turkey
2 teaspoons taco seasoning mix
12 corn taco shells
Optional: shredded lettuce, and salsa
Directions
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and cook and crumble until mostly cooked, about 8 minutes.
Add ¼ cup water and taco seasoning and mix well. Continue to cook, stirring occasionally, until water has evaporated and turkey is fully cooked, about 3 minutes.
Allow seasoned turkey to cool slightly and then evenly distribute among taco shells, about ¼ cup each.
If you like, top each taco with shredded lettuce and salsa. Dig in!
MAKES 6 SERVINGS

10. EZ Chili Mac
PER SERVING (entire recipe): 269 calories, 4.25g fat, 990mg sodium, 37g carbs, 13g fiber, 7g sugars, 19g protein
Prep: 5 minutes
Cook: 5 minutes
Ingredients
1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodles
1 wedge The Laughing Cow Light Creamy Swiss cheese
1 cup canned low-fat veggie chili
Directions
Use a strainer to rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you got ’em).
Add cheese to the bowl, breaking it into pieces as you add it. Mix thoroughly and microwave for 1 minute. Stir thoroughly, making sure cheese has melted and coated the noodles.
Add chili and microwave for 1 minute, until hot. Mix well and, if you like season to taste with salt and pepper. Eat up!
MAKES 1 SERVING