Junior and I aren’t big on seafood, but Junior Too and Senior enjoy “stuff from the sea,” so I try to include one seafood dish in each menu planning session. These enchiladas were moist and tasty–well worth the number of ingredients required to put them on the table.


2 tbsp unsalted butter

2 tbsp flour

1-1/2 cups chicken broth

1 cup sour cream

1/4 tsp sea salt

1/4 tsp black pepper

1/4 cup cilantro, chopped


1 tbsp olive oil

1-1/2 cup onion, diced

2-1/2 cups shredded cabbage

1-1/4 cup finely chopped carrot

1 medium red bell pepper, diced

3 tbsp chipotle pepper in adobo sauce, finely chopped

1/4 tsp dried oregano

1/4 tsp dried cayenne pepper

1/2 tsp sea salt

1/4 tsp black pepper

3 cups chopped baby spinach

1 lb cooked medium shrimp, peeled and deveined

18 corn tortillas, warmed (about 1 minute in microwave)

2 cups Monterey Jack cheese

1) Preheat oven to 375 degrees and lightly oil a 9×13 baking dish

2) In medium saucepan, melt butter; add flour and whisk 1-2 minutes until lightly browned; gradually add chicken broth and whisk 1-2 minutes; stir in sour cream; add salt, pepper, and cilantro; simmer until sauce thickens (2-3 minutes); remove from heat and set aside

3) In large skillet over medium-high, heat olive oil; add onion and cook 3-5 minutes until translucent; add cabbage, carrot, red bell pepper, chipotle pepper, oregano, cayenne, salt, and pepper; stir to combine and cook 5 minutes; add spinach and shrimp; stir to combine and immediately remove from heat

4) Assemble enchiladas: lay out warmed tortillas and divide shrimp mixture and cheese between tortillas; roll tortillas and place, seam side down, in baking pan; pour sauce evenly over top; cover with aluminum foil and bake 30 minutes; remove from oven and serve

Serves: 6


I like sweet and sour chicken. Unfortunately, the fat calories really like me too. When I came across a lower-fat recipe, I decided to give it a try. It required tweaking–less sugar, pass on the garlic, and a bit more soy sauce–but it came out yum. Senior, Junior, and Junior Too agreed. This is a keeper.


1/2 cup sugar

4 tbsp ketchup

1/3 cup white wine vinegar

2 tbsp soy sauce

1 tsp sea salt

1/4 cup olive oil

1 cup cornstarch

1/2 tsp sea salt

1/4 tsp pepper

1-1/2 lbs chicken tenderloins, cubed

2 eggs, beaten

Optional: cooked rice

1) Preheat oven to 325 degrees

2) In medium bowl, combine sweet and sour sauce ingredients: sugar, ketchup, vinegar, soy sauce, and salt; set aside

3) Heat olive oil in large skillet over medium-high heat

4) In shallow bowl, combine cornstarch, salt, and pepper

5) Dredge chicken in cornstarch mixture, then dip in beaten eggs; gently drop chicken into skillet and cook until lightly browned on both sides, about 5 minutes; remove from heat

6) Place chicken in a greased 9×13 baking dish and pour sweet and sour sauce over it; bake 45 minutes, gently stirring chicken every 15 minutes; serve (over cooked rice, if you like) and enjoy!