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Cookery is a zesty culinary blend of Native American, Mexican, and
Spanish influences. The signature flavors and delicate subtleties
of the southwest have been evolving for centuries. Evolving still,
this cuisine is being influenced by recent trends that have produced
a more fat conscious and nutritionally aware consumer. This week's
dish is the popular fajita, an old cowboy snack of grilled meat and
vegetables, wrapped in a flour tortilla. With this wholesome interpretation,
the health conscious cook can create a lively and nutritious meal.
fajitas are a personal favorite, and are perfect for cooks with a
busy schedule. An enticing mix of colorful vegetables, topped with
garnishes and condiments fill a tasty whole wheat tortilla in this
festive dish. Made healthy with wholesome, soy-based chick'n strips,
and whole grain tortillas. Remember to choose only tortillas that
do NOT contain hydrogenated fat. It's really easy to prepare this
delicious meal. The filling ingredients are sauteed in a touch of
olive oil, until they are crisp-tender, and the tortillas are warm
in the oven in less than 10 minutes.
really authentic presentation, you can bring the sizzling entree to
the table in a cast iron fajita skillet. However, It isn't really
necessary as any cast iron or heavy skillet will do, and you can also
use an electric frying pan. In my kitchen, a clay tortilla warmer
does a terrific job of keeping the tortillas steaming hot. Fajitas
are great fun to assemble and eat. Add your favorite salsa, jalapeno
slices, tomatoes, sliced avocado or guacamole, and crunchy sprouts.
*with permission from More
Soy Cooking, John Wiley & Sons, Inc., © Marie Oser, 2000
tablespoon olive oil
teaspoon crushed red pepper
cloves garlic, minced
red onion, halved crosswise and cut into 1/8 wedges
(each) green and red bell peppers, cut into 2 strips
cups unpeeled russet potatoes, cut into 1/4 wedges
cup sliced carrots
(6 ounce packages) Smart Menu Chick'n Strips
cup of vegetarian chicken broth
cups broccoli fluorites, cut to bite size
teaspoon Mexican oregano
whole wheat tortillas
In large electric frying pan or cast
iron skillet, or Dutch oven, warm oil, and crushed pepper, 2 minutes,
over medium high heat. Add garlic, onion and bell peppers and saute
3 minutes. Add potatoes and carrots and cook mixture 8 minutes,
stirring frequently. Add vegetarian chicken strips, and cook mixture
5 minutes, stirring frequently. Reduce heat to low, add remaining
ingredients. and simmer mixture 10 minutes, or until potatoes are
cooked through,.Warm tortillas covered in oven or microwave. Serve
with your favorite toppings.
Enlightened Fiesta Fajitas
Nutrition Analysis: per serving:
Protein: 12 g., Carbohydrate.:47 g., Fiber: 9 g., Fat: 2g., Chol.:0,
Calcium: 77mg., Sodium: 519mg.
from Protein: 18%, from Carbohydrate 73%, from Fat: 9%
Nutrition Analysis: per serving:
Protein: 29 g., Carbohydrate.:42 g., Fiber: 4 g., Fat: 17g., Chol.
79 mg Calcium: 89mg., Sodium: 610 mg.
from Protein: 26%, from Carbohydrate: 39%, from Fat: 35%
Ingredients of Note
Smart Menu Chick'n Strips- Made by Light Life Foods from soy,
these authentic meat substitutes are low in, high in protein, and
fiber rich in phytochemicals, fat-free, and cholesterol free. Available
in the refrigerated section of health food
natural soy sauce made with only soybeans. Tamari is wheat-free, with
a mellow flavor, slightly stronger than shoyu. Available in health
food stores, or Asian markets.