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Low Fat Digest Issue 45 - Low Fat Chicken Enchiladas
June 28, 2009

Low Fat Digest Issue 45

The Low Fat Digest Friendly Healthy Eating Information

28th of June 2009

Issue #45

Table of Contents

1. Ramblings
2. Low Fat Chicken Enchilada
3. Delicious Ideas to Bring Acai into Your Daily Diet


1. Ramblings

You probably have heard all the hype about Acai berries by now. I usually stay away from the latest health fad and "wonder food", but just last week my friend from Brazil visited me and gave me a set of Acai shampoo, conditioner and soap.

I'm thrilled! After just using it two times, my hair seems softer and more glowing. Ok, this can be my imagination as well :-)

Anyways, I thought you'd like to read an article on how to incorporate Acai into your daily diet.


2. Low Fat Chicken Enchilade


  • 1 pound (450g) boneless skinless chicken breast, or turkey, poached
  • 1 onion, chopped
  • 1 cup (250g) lowfat monterey jack cheese
  • 1 package corn tortilla
  • 8 ounces (250g) lowfat cheddar cheese
  • 1 can (375ml) evaporated skim milk
  • 1 green chili, diced
  • 2 cans (450ml) Campbell's Healthy Request Cream of Mushroom soup


Preheat oven to 350°F (175°C).

Shred poached chicken and set aside. Heat the rest of ingredients (except cheese and tortillas) in saucepan and set aside.

Spray pan with canola oil and heat corn tortilla.

Place chicken into the middle of corn tortilla. Pour sauce over (leave a little bit sauce for later).

Roll tortilla and place in pan.

Pour remaining sauce over top of enchiladas and top with cheese.

Bake until bubbling and lightly brown.


Makes 8 servings

Nutritional Information

  • Calories 263
  • Calories from fat 98
  • Fat 11g
  • Saturated Fat 4g
  • Cholesterol 67mg
  • Protein 31g
  • Sodium 282 mg
  • Carbs 11g
  • Fiber 0g

3. Delicious Ideas to Bring Acai Into Your Daily Diet

By Sarita Haines

Tired of getting scammed and spammed by questionable acai sellers? Why not take control of your nutritional intake and consider mixing acai into the foods you already enjoy every day? When you consume capsule supplements, you often don't know exactly what you're taking. Instead of expensive capsules, acai can be blended into your favorite foods for optimum nutrition and great flavor.

Explore these ways to enjoy your acai in numerous foods and drinks. Acai has several times the antioxidant levels than the other "superfruits" such as blueberries and red wine. You'll be sure to increase the nutritional value in nearly everything you eat, when you add acai powder, pulp or juice to your recipes.

  • Blend 1-2 tablespoons of acai powder in your brownie, muffin, bread or pancake batter. You'll love the purple-blue color of your baked goods, but the tastes speak for themselves.
  • Jams, jellies and preserves are making their way into sandwiches, some solely acai and others that blend blueberry or strawberry.. This antioxidant rich, low sugar treat is wonderful on toast.
  • Mix acai powder into your fruit smoothie. Try a blueberry-acai or papaya-acai flavor. You'll notice the acai's deep taste resembling both blackberries and dark chocolate. Another breakfast item is hot oatmeal. Sprinkle acai powder on cooked oatmeal and you don't need sugar.
  • How about a delicious acai cocktail? Several vodka producers have been marketing acai-infused alcoholic drinks as well as some fabulous cocktail ideas. Start off with an acai-infused vodka, mango juice, lemon and agave syrup. Relatively simple, but quite tasty.
  • We've also heard of a homemade hot and spicy dipping sauce for duck spring rolls. This sweet and spicy combination works with savory fried food in almost any cuisine.

Look around your kitchen to see what opportunities you have to enrich your diet with acai. We hope you enjoy the health and life benefits derived from eating (or drinking) this renowned superfruit.

Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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