Tex Mex Recipes That Are Okay For Diabetics, Too – Chicken Enchilada Casserole and Chili Con Queso


Two recipes for very tasty Tex Mex foods that are perfect for your family’s table. And they are perfect for diabetics, too. If you have diabetics in your family or among your guests there will be no reason to prepare a second entree for them. Choose from Gold’s Chicken Enchilada Casserole or Chili Con Queso. The Queso is great for sitting around in front of the TV watching football or other sport.


1 lb ground beef

1 can kidney beans

1 can (8-oz) tomato sauce

1 tsp salt

1/2 cup chopped onion

1 can (16-oz) diced tomatoes, chili ready

chili powder to taste

dash of red pepper

shredded cheddar cheese

In a large deep skillet, brown the ground beef with the onion. Pour mixture into a colander and drain well. Rinse with hot water and drain. Wipe excess drippings from pan with a paper towel. Return mixture to skillet and add the beans, tomato sauce, salt, tomatoes, chili powder, and red pepper. Stir to blend ingredients well. Cover skillet and simmer for 30 minutes, stirring occasionally. Top individual servings with the cheese and serve with baked tortilla chips.


2 chicken breasts

2 tbsp vegetable oil

1 onion, chopped

1 can (28-oz) diced tomatoes with green chilies

1 can (8-oz) tomato sauce

1 pkg enchilada seasoning mix

1/2 tsp garlic powder

1/4 cup fresh chopped parsley

1 pkg (6-oz) corn tortillas

1 can (3.8-oz) sliced black olives

2 cups shredded Monterrey Jack cheese

Preheat oven to 350 degrees. Cook chicken breast in a skillet with a small amount of water, until tender. This takes about 15 minutes. Allow chicken to cool before shredding. Heat the oil in a large skillet and add the onion; saute until tender. Add the tomatoes, tomato sauce, enchilada seasoning, garlic powder and parsley, stirring to blend together. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes. Place a third of the corn tortillas in the bottom of a 9 x 13 x 2-inch baking dish that has been lightly sprayed with nonstick cooking spray. Pour a third of the meat mixture over the tortillas and layer with a third of the olives and a third of the cheese. Repeat layers two more times, ending with cheese. Bake uncovered for 30 to 40 minutes.

Yield: 8 servings of 1 cup each. Per serving: 320 calories, 25 g carbs, 21 g protein


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