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Get BAKED with Chimichangas, & CHILI with Chicken!

Baked Chimichangas

Mexican food lovers can rejoice with this delicious chimichanga recipe that not only feeds a family right, but makes a great on-the-go next day lunch.

Makes 4 Servings.


4 (8-inch) or 8 (6-inch) whole-wheat tortillas


1 1/2 cups cooked and cubed chicken
3/4 cup salsa, thick and chunky (extra salsa = optional)
1/2 cup (2 ounces) grated, reduced-fat cheddar or Mexican blend cheese


Preheat oven to 400 degrees. Mix filling ingredients in a medium bowl. Warm tortillas until pliable (about 5 seconds each in microwave or in a nonstick skillet). Wet one side of tortilla and place wet side down. Spoon on filling ingredients. Fold to hold in filling. Spray baking dish with nonstick cooking spray. Lay chimichangas, seam side down, on baking dish. Bake for 15 minutes.

Cook’s tip: You can replace the chicken with ground or diced beef, pork, or turkey.

Nutrition information per serving:

Calories 260
Total fat 5g
Saturated fat 2g
Cholesterol 50mg
Sodium 544mg
Total carbohydrate 27g
Dietary fiber 2g
Sugars 5g
Protein 24g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D. (, Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association.

Chicken Chili

Here’s a chili recipe to keep things hot in your kitchen & in your mouth! This thick and tasty chili is not only simple to prepare, but it packs in lean protein, complex carbohydrates, and fiber to fill you up and keep you satisfied at lunch, dinner or beyond! If you double the recipe, you can freeze leftovers in small containers.

Makes 5 servings (one serving = approximately 1 and 1/4 cups)


1/2 pound skinless, boneless chicken breasts
3/4 cup chopped onion
2 teaspoons chopped garlic
2 cans (15 ounces each) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (4 ounces) diced green chiles
1 cup water
1 tablespoon dried cilantro
2 teaspoons chili powder
1/2 teaspoon ground cumin


Cut chicken into bite-size pieces. Brown chicken in a saucepan that has been sprayed with nonstick cooking spray. Add remaining ingredients. Cover and simmer for 30 minutes or until chicken is tender.

*Sodium is figured for no added salt.

Nutrition information per serving:
Calories 236
Total fat 2g
Saturated fat 0g
Cholesterol 28mg
Sodium 64mg
Total carbohydrate 33g
Dietary fiber 10g
Sugars 3g
Protein 21g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D. (, Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association.

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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