Saturday, May 2, 2009


Healthy Exchanges Food Newsletter, October 1997, pg. 7. This were excellent. However, I put a half cup of meat mixture per one tortilla and only used 4 tortillas instead of 8. This brought down the starch exchanges. And they were awesome. I made them with Whole Wheat La Tortillas, that were only 50 calories per a tortilla.


Source of Recipe

JoAnna M. Lund

Recipe Introduction

These are as authentic as any chimichangas found in any Mexican restaurant in any town in America! I often wonder if other cultures shake their heads in disbelief on how we American can totally change their traditional foods or if they ask, "Why didn't we think of that?"

List of Ingredients

  • 8 ounces ground 90% lean turkey or beef
  • 1/2 chopped onion
  • 1/2 teaspoon minced garlic
  • 1 cup chunky salsa (mild, medium or hot)
  • 1 teaspoon JO's Chili Seasoning
  • 8 (6-inch) flour tortillas
  • 1/4 cup Land O Lakes no-fat sour cream


  1. Preheat oven to 475 degrees. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and JO's Chili Seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Fold 2 sides over filling, then fold ends into center. Place seam side down in prepared baking dish. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown. For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.

Final Comments

Each serving equals:
HE: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Optional Calories
276 Calories, 8gm Fat, 15gm Protein, 36gm Carbohydrate,
547mg Sodium, 167mg Calcium, 2gm Fiber
DIABETIC: 2 Starch, 1 1/2 Protein, 1 Vegetable

"Healthy Exchanges Food Newsletter, October 1997, pg. 7"

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