Dr Oz: Bean Enchiladas, Chicken Fried Steak & Manicotti Recipes


Dr Oz: Calorie Cutting Recipe Challenge

Dr Oz recently put out a cross country call for recipes from viewers. He wanted to get some fresh ideas on how people were making classic and favorite dishes while lowering the calorie counts in their recipes. The three finalists competed on Dr Oz’s show, and their recipes included Lynette’s Manicotti Makeover, Monique’s Chicken Fried Steak Remake, and Trish’s Lean Bean Enchiladas Supreme.

Dr Oz invited Ming Tsai, Gail Simmons, and John Besh to judge each dish based on taste as well as health benefits. Learn how these dishes take half the calories out of classic meals without sacrificing taste.


Dr Oz: Bean Enchiladas

Do you want to make healthy, low calorie Bean Enchiladas at home? Dr Oz shared recipes for these, as well as low cal Chicken Fried Steak and Manicotti recipes from viewers.

Dr Oz: Manicotti Makeover Recipe

Lynette from New York submitted this recipe, which uses whole grain lasagna noodles instead of traditional pasta. This recipe has fewer than half the calories of traditional lasagna, taking the dish from 904 calories to just 404.

Here are the judges’ scores:

  • Ming – 8
  • Gail – 9
  • John – 8
  • Total – 25 points


  • 2 Red Peppers
  • 2 Zucchini
  • 1 Eggplant
  • 1 cup Spinach Leaves
  • 6 ounces Greek Yogurt
  • 15 ounce Ricotta Cheese (part skim)
  • 8 ounces Mozzarella (part skim)
  • 3 tablespoons Parmesan Cheese
  • 1/2 cup Parsley
  • 8 Basil Leaves
  • 1 Egg
  • 1/2 teaspoon Garlic Powder
  • Olive Oil
  • 2 boxes Whole Grain Lasagna Noodles
  • 1 jar Tomato Sauce
  • Salt & Pepper


  1. Preheat your oven’s broiler.
  2. Slice Zucchini and Eggplant into long strips.
  3. Put them on prepared baking sheets, lightly spraying them with Olive Oil. Sprinkle Garlic Shake Garlic Powder and Pepper over them. Broil about five minutes, until golden.
  4. Flip them and return to broiler for another five minutes or so.
  5. Set broiled vegetables aside.
  6. Place Red Peppers, whole, on a prepared baking sheet and broil until skin is charred, turning occasionally for even cooking.
  7. Remove from pan and wrap with foil. Once cooled, remove outer skin, seeds, and stems.
  8. After all broiled vegetables have had a chance to cool, chop them to your desired size and reserve them.
  9. To make the cheese filling, mix Ricotta, Yogurt, and 1/2 of your Mozzarella cheese.
  10. Add 2/3 of the Parmesan, Egg, Parsley 1/2 your Basil leaves, Pepper, and Garlic Powder, combining until thoroughly mixed.
  11. Add Spinach leaves and diced vegetables, mixing completely. Set aside.
  12. Boil water in a large stock pot. Cook about two dozen Lasagna Noodles according to the directions on the box.
  13. Prepare two large baking dishes.
  14. Pour 1/4 of the tomato sauce in each of the baking dishes.
  15. Line cooked pasta on a cutting board.
  16. Put prepared filling in a large freezer bag and snip the corner to create a large pastry bag.
  17. Layer the filling along the length of each noodle. Roll the filled noodles and place them with the seam in the bottom of the baking dish.
  18. Once all noodles are stuffed, top each dish with the remaining pasta sauce.
  19. Top with remaining Mozzarella and Basil.
  20. Cover and bake at 350 for about 45 minutes.
  21. Remove foil and let finish in the oven about five minutes.
  22. Remove dishes when cooked. Let stand 10 minutes before serving.

Dr Oz: Chicken Fried Steak Remake Recipe

Monique from North Carolina submitted her recipe for Chicken Fried Steak, which is actually baked instead of fried. This method results in just 487 calories per serving, as opposed to the 1101 in a traditional recipe.

Here were the judges’ scores for Monique:

  • Ming – 7
  • Gail – 8
  • John – 9
  • Total – 24 points

Ingredients – Chicken

  • 2 Chicken Breasts, halved
  • 1 cup Soy Milk
  • 1 tablespoon Lemon Juice
  • 2 cups Panko
  • 1/2 cup Flax Seed
  • Equal Parts:
    • Kosher Salt
    • Italian Seasoning
    • Garlic Powder
    • Onion Powder
    • Paprika
    • Black Pepper
  • A pinch of Celery Seed
  • 1 Egg
  • 1 teaspoon Water

Ingredients – Gravy

  • 2 tablespoons Extra Virgin Olive Oil
  • 1/4 cup Brown Rice Flour
  • 3/4 cup Chicken Broth
  • 1/4 cup Rice Milk
  • Black Pepper
  • Garlic Powder
  • Onion Powder

Directions – Chicken

  1. Pound chicken to about 1/4 inch thick.
  2. Combine Soy Milk and Lemon Juice in a bowl. Submerge Chicken.
  3. Place in refrigerator to brine, about 30 minutes.
  4. Rinse with cold water and set aside.
  5. Preheat oven to 350.
  6. Combine Panko Flax Seed, and spices until mixed.
  7. Separately, whisk the egg and add water.
  8. Dip Chicken in egg wash, then in breading mixture. Cover both sides.
  9. Place chicken on prepared pan. Bake about 15 minutes, until juices are clear.
  10. Top with gravy.

Directions – Gravy

  1. Heat Olive Oil in a pan.
  2. Add Rice Flour. As it thickens, add Chicken Broth and Rice Milk
  3. Simmer for a few minutes, whisking constantly and adjusting heat as needed to prevent boiling.
  4. As Gravy thickens, optionally add more broth to achieve preferred consistency.
  5. Add remaining seasonings.
  6. Serve on chicken.

Dr Oz: Lean Bean Enchiladas Supreme Recipe

Trish from California submitted this recipe, which uses Cabbage Leaves instead of Tortillas. That brings the calorie count down from 609 to just 345.

The judges gave their scores:

  • Ming – 9
  • Gail – 9
  • John – 10
  • Total – 28

That makes this the winning recipe, but they all sound tasty to me.


  • 12 Cabbage Leaves
  • 1 Onion, chopped
  • 3 cloves Garlic, chopped,
  • 1 tablespoon Chili Powder
  • 1 teaspoon Cumin
  • 2 cups Black Beans
  • 1 cup Quinoa, cooked
  • 1/3 cup Cottage Cheese
  • 1 cup Diced Tomatoes
  • 3/4 cup Enchilada Sauce
  • 3/4 cup shredded Mexican Blend Cheese


  1. Preheat oven to 350.
  2. Prepare two 9 by 13” pans.
  3. In a sauce pan, boil four cups water.
  4. Remove water from heat and soak cabbage leaves until soft, about 8 minutes.
  5. Use tongs to remove leaves and set them aside.
  6. In a prepared skillet, saute onions on medium, around five minutes.
  7. Add spices, stirring for a few minutes. Then remove from heat.
  8. Add Cottage Cheese and Tomatoes, stirring until thoroughly mixed.
  9. Add 1/3 of Enchilada Sauce to the bottom of the baking pan.
  10. Equally divide filling among Cabbage Leaves.
  11. Fold and place in baking pan with seam facing down.
  12. Once all Enchiladas are stuffed and placed in pans, top with remaining Sauce.
  13. Top with Cheese, cover and bake 15-20 minutes, until cheese is bubbling on top.
  14. Serve while hot.


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