Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

  The sports and fitness staff at Naval Station Everett hosted their annual Health and Fitness Fair on May 21, 2009. Safety, wellness and nutrition information were on display for active duty, dependents, retirees, reservists and civilians. The Commons rocked with Zumba dancers, wall climbing, and Jaws of Life demos. Let's Dish! shared our Rainbow Roll-Ups (recipe published in the April 24 North County Outlook column).

Healthy food tasting was also a major theme for the day. The fitness staff, led by Julia Krassin, held a 30-Minute Healthy Meal Contest. Naval Station Everett personnel were invited to submit a favorite healthy recipe that could be made in 30 minutes. Recipes were also accepted for make-over meals, which take favorite high-calorie dishes and slim them down. Dishes such as Quinoa Black Bean and Corn Salad, Tuna Salad Rolls, and Cucumber Delights were served to, and then voted on by, the fair-goers.

The winner of the 30-Minute Healthy Meal contest was Heather James with her version of Chicken Fajita Quesadillas. Heather is a medical assistant at Naval Station Everett. She chose to create a healthier version of a favorite fast-food dish. She successfully reduced the calories by 230 and the sodium by 1400 milligrams per serving over the fast-food version. This was accomplished by choosing a lower-calorie tortilla without trans fats, no-fat cheeses, and no-fat refried beans. For more nutritional variety, she added the veggies which aren't present in the fast food version.



Chicken Fajita Quesadillas (in 30 minutes)

By Heather James


1 pound diced boneless skinless chicken breast

3/4 cup chopped peppers (the color of your choice)

1/4 cup chopped white onions

Salt/Pepper/Garlic to taste

1/4 pack of taco seasoning

A splash of jalapeno juice (from canned jalapenos)

4 large flour tortillas

4 ounces shredded non-fat cheese

Served with lettuce, sour cream and refried beans

Brown the diced chicken in a pan with a small amount of olive oil or cooking spray. Add onions and peppers and cook, stirring until soft. Add spices and jalapeno juice. Set chicken mixture to the side.

Warm a skillet and place one tortilla in the skillet. Add one ounce of the shredded cheese and 1/4 of the chicken mixture. Fold in half and brown on each side.

Makes 4 large quesadillas.