Lab 18 (12/3)- Calcium

Banana Yogurt Crepes- Calcium Lab
(2 whole crepes provide 25% of your daily value of Calcium)

Plug in the crepe maker

Ingredients:

1 ¾ cups lowfat milk
¾ cup flour
2 eggs
2T. honey-divided
1-8oz. container lowfat vanilla yogurt
1 banana diced
½ tsp. vanilla
Fresh Mint and powdered sugar-for garnish

Directions for crepes:

Wisk together milk, flour eggs, and 1 T. honey in a medium bowl. Allow batter to rest 5 minutes at room temperature. Pour into a glass pie plate. Dip the crepe maker into the batter, tilt and quickly cover with batter. When it is lightly browned at the edges use a thin spatula to loosen and remove onto a plate. Repeat process until all of the batter is used.
Directions for Sauce:Puree yogurt, vanilla and remaining honey in a blender until smooth. Add diced banana. Spread each crepe with about 2 ½ T. yogurt mixture. Roll crepes into cylinders. Place on a serving plate and garnish with mint sprigs and powdered sugar, and Chinese 5 spice, if desired.

Chicken Enchiladas with yogurt sauce-Calcium lab

(1 serving provides 300 mg calcium or 25% of your daily value)

Preheat oven to 350F

Ingredients:

1-3oz. package cream cheese
2 cups chopped cooked chicken
1 ½ cups chunky salsa
1 cup cheddar/jack cheese-shredded
8 -6” flour tortillas

FOR THE YOGURT SAUCE:

(combine these ingredients and chill until needed)
1 cup low-fat plain yogurt
½ cup chopped cilantro
½ tsp ground cumin

Heat cream cheese in a large skillet over medium heat until soft. Stir in chicken and ½ cup of the salsa; mix well. Add ½ cup stir until melted. Spoon about 1/3 cup of the chicken mixture onto each tortilla. Roll up. Place seam side down 12x8 inch baking dish. Top with remaining salsa and cheese. Bake at 350F for about 15 minutes or until heated through. Serve with yogurt sauce.

Yield: 8 Enchiladas