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ESQUITES (FRIED CORN)

You can prepare this Mexican meal quickly.

BY LINDA GASSENHEIMER

McClatchy Newspapers

This speedy meal finds its inspiration south of the border. Both our enchiladas and esquites (fried corn) take less than 10 minutes to prepare. Each serving has 589 calories, with 25 percent of calories from fat.

Helpful hints

• Look for no-sugar-added tomato sauce.

• Refried beans are stocked in the ethnic section of the supermarket.

• Beverage pairing: How about a nice, light Corona?

2 teaspoons canola oil

1 cup diced onion

1 cup diced green bell pepper

1 cup frozen corn kernels

Several drops hot pepper sauce, to taste

Salt and freshly ground pepper, to taste

Heat oil in a nonstick skillet over medium-high heat. Saute onion, green pepper and corn 5 to 6 minutes. Add hot pepper sauce, salt and pepper to taste. Makes 2 servings.

Per serving: 153 calories (33 percent from fat), 5.6 g fat (0.6 g saturated, 3.1 g monounsaturated), 0 cholesterol, 4 g protein, 25.6 g carbohydrates, 4.7 g fiber, 24mg sodium.

The Wichita Eagle

TURKEY AND REFRIED BEAN ENCHILADAS

4 (6-inch) corn tortillas

½lb. reduced-sodium, sliced turkey breast

½cup canned non-fat refried beans

½cup chopped fresh cilantro

1 cup low-sodium tomato sauce

1/8teaspoon hot pepper sauce

½cup shredded Monterey jack or Mexican blend cheese

Place tortillas on a countertop; divide turkey slices among them. Spread beans over turkey and sprinkle with cilantro. Roll up tortillas and place, seam side down, in a microwave-safe dish just big enough to hold them. Mix tomato sauce and hot pepper sauce; spoon over tortillas. Cover with another dish and microwave on high 2 minutes. Uncover, sprinkle with cheese, re-cover and microwave 1 minute. Makes 2 servings.

Per serving: 436 calories (23 percent from fat), 10.9 g fat (5.9 g saturated, 3 g monounsaturated), 97mg cholesterol, 42.3 g protein, 41.4 g carbohydrates, 8 g fiber, 543mg sodium.

The Wichita Eagle