Choosing healthy at Qdoba

As a follow-up to my last post, I played around with the nutrition calculator at Qdoba’s Web site and found some more PTS friendly options than the 16 PT Naked Burrito I actually got. Here are a few ideas:

Naked Taco Salad w/ black beans, pico de gallo, sour cream, fajita veggies and fat free picante ranch dressing:

- w/ Chicken (10 PTS)
- w/ Pork (9 PTS)
- w/ Grilled Veggies (7 PTS) 

Tortilla Soup w/ chicken, sour cream, tortilla strips, and pico de gallo (5 PTS)

Lil’ Naked Burrito (kid’s portion) with Chicken with rice, black beans, lettuce, sour cream, fajita veggies, pico de gallo (5 PTS, w/ cheese = 8 PTS)

Craft Two:
1) Mini Naked Burrito w/ chicken, rice, beans, lettuce, pico de gallo, sour cream, grilled veggies
2) Tortilla soup
Total PTS = 9

So there are definitely healthy, low PTS, filling options. You just have to look a little harder to find them because the calories add up more quickly than you think with the regular menu. But they give you all the tools you need on their Web site, so for that they will earn a spot in my list of HC approved fast-food restaurants.

Getting “Naked” at Qdoba

I went to a soccer game at Gillette Stadium Saturday night, and we ended up having to grab dinner at Patriot Place due to unexpected traffic on 93 (shocker, I know!) The first place we found was Qdoba, a Mexican place specializing in burritos. I’d never eaten there before, but I was immediately intrigued by the “Naked Burrito” which is the burrito filling in a bowl without the tortilla. I got a Naked Grilled Chicken Burrito and it was simple and delicious. Here’s what it was:

- Cilantro-lime rice (I had them put in a little less than normal)
- Black beans
- Chicken
- Fresh salsa
- Cheese and sour cream (I had them use very little, and it’s apparently all lite sour cream)

I also had them add fajita veggies, which were really just peppers and onions. They weren’t as well done as normal fajita veggies – more crispy – but that was actually a-OK with me! The result was delicious and very filling.

The company’s site has a nutritional calculator, which I used to estimate the PTS for my dinner. It came out to 730/28.5/17 which is a whopping 16 PTS. But I don’t think mine was that much. I was able to get at the info for each item individually and here’s how it broke down:

Pico De Gallo= 40/1.5/3
Rice (6 oz) = 330/8/1 (6 oz portion. I think I had less than that)
Fajita Veggies: 30/1.5.2
Black Beans (6 oz) = 210/1.5/20
Sour Cream (2 oz) = 60/4/0
Cheese (1.5 oz) = 170/14/0
Grilled Chicken (3.5 oz) = 190/10/0

So I was right to ask them to scale back on the rice, as the biggest caloric contributor in the bunch. The beans and chicken are also high in calories, but they’re filling foods so I don’t mind as much. The cheese is a definite opportunity to cut back, and while I had them use very little I think I’ll skip it next time. That would bring the total down to 14 PTS.

I’ll admit that this meal ended up being far more PTS than I expected (I was thinking 9 – 10). But information is power. I’m going to use their tool to find healthier, lower calorie choices so that next time I’m near a Qdoba I’ll know what the best choice is.

Black Bean, Corn & Rice Dish

This week I wanted to make a meatless dish, and found a recipe for Black Bean Burritos that sounded good. To save PTS, though, I decided to just make it as a casserole instead of putting the filling into tortillas (I can never get stuff to stay in the tortilla anyway!). It turned out very tasty, and only 5 PTS per serving (for 6 servings). Here’s the recipe:

1 Tbsp olive oil
2 cloves garlic or 1 tsp minced garlic from a jar
1/2 tsp cumin
1 1/2 tsp chili powder
1 cup frozen chopped onion (or one small onion, chopped)
1 can black beans, rinsed and drained
11 oz frozen corn
2 cups (raw) Minute instant brown rice
1/2 cup Ortega mild black bean & corn salsa

Cook the rice according to package directions without any added fat or salt.

Heat the oil in a large skillet. Add the onion, garlic, cumin, and chili powder. Cook until the onions are soft.

Add the beans, corn, salsa, and rice to the skillet.  Stir to combine and heat through.

Add the cheese, stir together, and split into 6 servings. Serve warm, with an optional 2 Tbsp of light sour cream for an additional PT.

Mexican Chicken With Black Beans

I have been craving black beans this week, so I typed “chicken” and “black beans” into AllRecipes.com and found this one. It was fantastic!  I might let the chicken marinate in the mixture longer next time because without the bean mixture on top it was a bit bland. But the beans & salsa were fantastic. In fact, I’d even omit the chicken and just use this as a black bean side dish as well.  The best news is that it’s only 5 PTS per serving! 

Mexican Chicken With Black Beans

3 4-oz skinless, boneless chicken breast halves
10 oz salsa
1 large red bell pepper, chopped
1 tablespoon ground cumin
1 tablespoon lemon juice
1/2 – 1 tablespoon chili powder (depending on your taste)
1-1/2 cloves crushed garlic
1 (15 ounce) can black beans, rinsed and drained

Preheat oven to 350 degrees. 
Put chicken in a 9×13 baking dish.
Mix remaining ingredients and pour on top of chicken.
Bake for 45 minutes – 1 hour.

Optional (top with shredded cheese just before removing from the oven)

Black Bean Enchiladas

We’re big fans of Mexican food, but it can be deadly high in calories when eating out. I make my own black bean enchiladas at home using an adaptation of the recipe on Old El Paso’s Web site.  Here it is:

 

Black Bean Enchiladas 

1 teaspoon olive oil

½ cup onion, chopped (I use frozen)

1 teaspoon ground cumin

1 can (15 oz) black beans, drained and rinsed

8 flour tortillas, warmed 45 sec in the microwave

1 bag 2% milk shredded cheddar or Mexican cheese

1 can enchilada sauce

 

1. Heat oven to 350°F. Lightly spray 11×7-inch (2-quart) glass baking dish with cooking spray.  

2. Heat oil in 10-inch skillet over medium heat. Add onion and cumin; cook and stir until onion is tender. Stir in beans.

 

3. Place about 1/4 cup cheese and 3 tablespoons bean mixture in center of each warm tortilla. Roll up tightly; place, seam side down, in baking dish.  

4. Spoon enchilada sauce over tortillas. Spray sheet of foil with cooking spray; cover baking dish with foil, sprayed side down.

 

5. Bake 30 to 35 minutes or until thoroughly heated. Sprinkle with Cheddar cheese.  

This works out to be 4 PTS (also 4 PointsPlus) per enchilada, and I usually have 2 for a total of 8 PTS.  I rarely use all the cheese the recipe calls for, so I end up serving it with 2 Tbsp fat free or light sour cream, which adds 1 PT.

 

This is another quick, easy one that scales up or down well.  The leftovers last for a few days in the fridge, though the hardest part is moving them from the pan to a storage container!  

 

Enjoy!