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Tag: main dish

  • Salmon With Thyme-Roasted Grapes

    Salmon With Thyme-Roasted Grapes

    How to Make Salmon With Thyme-Roasted Grapes

    Author Katie Cavuto says, “Grapes are not just for snacking! Sweet, juicy, and succulent, they are divine when roasted. I love pairing grapes with savory herbs like fresh oregano or, in this dish, thyme.”


    5 min prep time


    30 min cook time


    4servings


    1 (5-ounce) salmon fillet and 1/4 cup roasted grapes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 F.
    2. In a small bowl, toss grapes with 1 tablespoon olive oil, garlic, thyme, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Arrange the grapes in a rimmed baking dish and roast for 20 minutes, or until slightly brown and bursting.
    3. While the grapes are roasting, arrange the salmon fillets on a rimmed baking sheet. Drizzle with remaining olive oil and season with remaining salt and pepper.
    4. Once the grapes are roasted, remove from the oven. Decrease oven temperature to 400°F and roast the salmon for 10–12 minutes, or until salmon reached your desired doneness.
    5. Remove salmon from the oven, top with the roasted grapes, and serve.
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 (5-ounce) salmon fillet and 1/4 cup roasted grapes


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        12g

    • Protein
      29g

    • Potassium
      670mg
      14%

    Ingredients

    red grapes (stems removed)
    2 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (sliced)
    2 clove

    fresh thyme (leaves removed from stem)
    3 sprig

    fine sea salt (divided)
    1/4 tsp

    freshly ground black pepper (divided)
    1/4 tsp

    (5-ounce) salmon fillets
    4

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salmon Quinoa Risotto

    Salmon Quinoa Risotto

    How to Make Salmon Quinoa Risotto

    Author Robyn Webb says, “Quinoa is not the usual grain in risotto, but this protein-packed, tiny grain cooks quickly and results in a wonderfully fragrant risotto-like dish.”


    25 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach salmon—Fill a 4-quart saucepan with water and put salmon filet into the water. Place saucepan over high heat until water boils. Once water boils, remove pan from heat and let sit for 10 minutes. Remove fish from water and flake. Set aside.
    2. In a 4-quart saucepan, heat 1 tablespoon of olive oil over medium-high heat. When oil is shimmering, add diced onion. Sauté onion until transparent. Add quinoa to onion mixture and stir—to toast—for 2 minutes.
    3. Add 1 cup of vegetable stock to quinoa and onion. Stir until stock is absorbed. Once stock is absorbed, add another 1 cup of stock. Continue stirring until stock is absorbed. Add remaining stock in 1/2-cup intervals, stirring until all stock is absorbed. Remove from heat.
    4. While preparing the onion quinoa mixture, heat 1/2 tablespoon of oil over medium-high heat in a sauté pan with chopped garlic. Once garlic is sizzling, add chopped kale to the pan. Turn kale to coat with oil and garlic. Turn kale mixture until fragrant, approximately 2 minutes. Remove kale mixture from heat.
    5. Once quinoa is complete, add kale and salmon. Stir to combine and add salt and pepper to taste.
    Veggie Rich
    Comfort Food
    Italian
    Dinner
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      27g

    Ingredients

    tablespoons olive oil (divided)
    1 1/2 tbsp

    medium onion (diced)
    1

    quinoa
    1 cup

    organic vegetable stock (divided)
    4 cup

    garlic (finely chopped)
    4 clove

    leaves of kale (stems removed and cut into ribbons)
    7

    salmon (poached and flaked)
    10 oz

    salt, to taste
    1

    pepper, to taste
    1

  • Salmon Stuffed with Spinach and Feta

    Salmon Stuffed with Spinach and Feta

    How to Make Salmon Stuffed with Spinach and Feta

    This salmon dish is a great way to get in your heart-healthy omega-3 fatty acids for the day. The spinach, feta and other seasonings give this nutritious dish extra flavor.


    4servings


    1 salmon roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees Fahrenheit. Heat 1 Tbsp. olive oil in skillet over medium heat. And spinach, and stir to coat. Add feta, salt, pepper, and mint. Stir to combine, and remove from heat.
    2. Grease bottom of a baking dish with remaining 1 Tbsp. oil.
    3. Place fillets on a work surface, and cover with 1/2 cup spinach mixture on each. Roll fillets up, and stand on one end. Place in baking dish, and turn to coat in olive oil. Season with salt and pepper. Pour stock into the bottom of the baking dish. Pour lemon juice on the top of the fillets. Cover with foil. Bake for 20 minutes or until salmon is cooked through.
    Low Carb
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon roll


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      70mg

      23%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%

    • Protein
      27g

    Ingredients

    feta cheese (reduced-fat, crumbled)
    2 tbsp

    frozen spinach (16-ounce, thawed and drained well)
    1 package

    Extra Virgin Olive Oil (divided)
    2 tbsp

    salt, to taste
    1

    Pepper, to taste
    1

    dried mint
    1 tsp

    salmon fillets (3.5-ounce each, skinned)
    4

    vegetable stock (fat-free, low-sodium)
    2 cup

    Juice of 1 lemon
    1

  • Salad Bar Salsa With Grilled Flank Steak

    Salad Bar Salsa With Grilled Flank Steak

    How to Make Salad Bar Salsa With Grilled Flank Steak

    Author Robyn Webb says, “Salsa isn’t just tomatoes. Scour the salad bar and you’ll find a bevy of ingredients to make homemade salsa special. Paired with a juicy, but lean grilled steak, it’s a perfect summer meal.”


    15 min prep time


    8 min cook time


    4servings


    3 ounces, 1/3 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine all the ingredients for the salsa. Set aside.
    2. Trim any excess fat from the flank steak. Using a sharp knife, make 3 diagonal slashes across the top surface of the steak, cutting about 1/3 of the way through the steak. This will prevent it from curling up on the grill.
    3. Preheat the grill to medium-high heat. Coat the grill rack with cooking spray or prepare an oven broiler. Cover a broiler pan with foil. Coat the foil with cooking spray. Combine the paprika, chili powder, salt, and pepper. Brush both sides of the steak with the olive oil. Sprinkle both sides with the spice mixture. Grill the steak, about 4–6 inches from the heat source, for about 5 minutes per side or until desired doneness.
    4. Remove the steak from the oven onto a carving board. Let the steak stand for 5 minutes before slicing. Cut the steak diagonally across the grain into thin slices. Serve with the salsa.
    Veggie Rich
    Grilling
    Dinner
    Main Dish
    Sauces
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces, 1/3 cup salsa


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      24g

    • Potassium
      530mg
      11%

    Ingredients

    yellow corn
    1 cup

    cherry tomatoes (quartered)
    1 cup

    red onion (diced)
    1/4 cup

    green onion (scallion) (minced)
    2 tbsp

    fresh lime juice
    3 tbsp

    olive oil
    1/2 tbsp

    cayenne pepper
    1/4 tsp

    sugar
    1/4 tsp

    flank steak
    1 lbs

    paprika
    2 tsp

    chili powder
    1 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Rosemary Roasted Cornish Game Hen

    Rosemary Roasted Cornish Game Hen

    How to Make Rosemary Roasted Cornish Game Hen

    Cornish game hens are a type of miniature chicken and can make a unique holiday meal. If you can’t find cornish game hens in the grocery store, you can make this same recipe with bone-in chicken breasts.


    15 min prep time


    4servings


    ½ game hen

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a large glass or metal baking dish with cooking spray.
    2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, garlic, salt (optional), black pepper, and minced rosemary.
    3. Cut each game hen in half lengthwise and remove the skin. Pat dry with a paper towel. Lay 4 rosemary sprigs on the bottom of the baking dish.
    4. Arrange the hens breast side up in the baking dish (one half on top of each of the rosemary sprigs). Brush each hen generously with marinade (using all of the marinade).
    5. Bake for 30–35 minutes or until the internal temperature reaches 165 degrees F.
    Low Carb
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ game hen


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      130mg

      43%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    fresh rosemary (finely minced)
    1 tbsp

    black pepper
    1/4 tsp

    salt (optional)
    1/2 tsp

    garlic (minced or grated)
    2 clove

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    Cornish game hens (about 1 1/4 pounds each)
    2

    fresh rosemary
    4 sprig

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp

  • Romaine Peppercorn-Steak Salad

    Romaine Peppercorn-Steak Salad

    How to Make Romaine Peppercorn-Steak Salad

    Author Jackie Newgent says, “This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!”


    18 min prep time


    8 min cook time


    4servings


    3 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.
    2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.
    3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.
    4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.
    Veggie Rich
    Grilling
    Dinner
    Foodie
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      3 1/2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      770mg
      16%

    Ingredients

    romaine lettuce (coarsely chopped (8 cups loosely packed))
    8 cup

    arugula (5-ounce package baby arugula)
    1 package

    red onion (thinly sliced)
    1 med

    black peppercorns
    2 tbsp

    (6-ounce) grass-fed lean beef tenderloin steaks (about 1 1/4 inches thick)
    2 whole

    nonstick cooking spray
    1

    sea salt
    1/4 tsp

    grape tomatoes
    1 pints

    light balsamic vinaigrette
    1/3 cup

    feta cheese (finely crumbled)
    2 tbsp

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Roasted Vegetable Enchilada Bake

    Roasted Vegetable Enchilada Bake

    How to Make Roasted Vegetable Enchilada Bake

    This casserole-style dish is a vegetarian option and will be a huge hit with the family!


    6servings


    1/6 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
    3. Spread 1/2 cup salsa into a 9×13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.
    4. Cut the casserole into 6 portions, and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of casserole


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      860mg
      18%

    Ingredients

    canola oil or unrefined peanut oil
    2 tsp

    large sweet onion (diced)
    1

    mild or medium tomatillo salsa (salsa verde) of choice (divided)
    1 1/4 cup

    cremini or white button mushrooms (sliced)
    12 oz

    poblano chile pepper (chopped)
    1

    packed fresh baby spinach (5 ounces)
    5 cup

    pinto beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    fresh cilantro (chopped)
    3 tbsp

    fresh oregano leaves (finely chopped)
    1 tsp

    cumin
    1/2 tsp

    sea salt, or to taste
    1/4 tsp

    corn tortillas (6-inch)
    12

    Monterey Jack or pepper jack cheese (2 ounces, shredded)
    1/2 cup