Tag Archives: entree

Chicken Chili

This recipe was given to me by my mother, who won her church chili cook-off with it.  I have made some modifications to lighten it up but my family didn’t notice.  Next year I will double this which will allow me to freeze 3 meals worth to spread over the winter. 

1 2 pound rotisserie chicken, diced (or 3 cups diced, cooked chicken)
1 T olive oil
2 Medium Onions, chopped
4 Cloves Garlic, minced
8 Oz Can chopped green chilies
1 ½ tsp EACH : cumin, oregano
¼ tsp EACH: ground cloves, crushed red pepper flakes
2  15 Oz cans white northern beans, rinsed and drained
6 Cups chicken broth
1 Cup Monterey Jack cheese, shredded
1 Cup 2% reduced fat cheddar cheese
1 Cup Salsa

1.       Heat oil in large pot over medium-high heat. 

2.       Add onions and sauté until translucent, about 10 minutes. Stir in garlic, chilies, cumin, oregano, cloves and crushed red pepper, and sauté 2 minutes. Add beans and broth and bring to a boil.  Reduce heat and simmer a few minutes. 

3.       Add chicken and 1 cup of Jack cheese and stir until cheese melts.  Season to taste with salt and pepper.

4.       Serve with salsa and remaining cheese.

Nutrition:  Makes 8 servings. 270 calories per serving; 11 g fat, 35 g protein, 13.5 g Carbs, 6.5 g fiber.  You can reduce the calories and fat a little by using cooked skinless, boneless chicken breast meat, but I’m not sure its worth the tradeoff in time.

So, why?                                   

  •         Makes a filling, satisfying main meal.
  •         The chicken and beans are both good sources of lean protein
  •         The beans also add a good portion of fiber and resistant starch which is good for weight loss
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Filed under Chicken, Entrees

Bolognese Meatloaf Cupcakes

½ Cup Quinoa, rinsed
1 T Olive oil
1 Onion, finely chopped
1 Rib Celery, finely chopped
2 tsp Italian seasoning
1.5 Lbs Lean ground beef
2 Large Eggs, lightly beaten
½ Cup Fresh parsley, chopped
2 T Worcestershire sauce
½ t Salt
½ t Fresh ground pepper
6 T Ketchup

 

  1. Cook quinoa per package directions.  Drain if necessary and transfer to a large bowl to cool.
  2. Saute onion, carrots and celery and Italian seasoning in oil on medium heat until tender, about 7 minutes.  Add to quinoa to cool.
  3. Add remaining ingredients, except ketchup.  Mix together until just combined.
  4. Push into greased cupcake pan to form 12 cupcakes.  Top each with ketchup.  Cook at 375 for 12 – 25 minutes (until instant read thermometer reads 160F).

Alternately, you can form into 2 mini loaves (20-35 minutes) or 1 large loaf (45-55 minutes).

Nutrition: (per serving; 1/6 of recipe) 360 cal, 27 g pro, 20 g carb, 2 g fiber, 19.5 g fat, 7 g sat fat, 564 mg sodium

So, why?                                   

  • Great alternative to old fashioned meatloaf with high protein quinoa
  • The cupcakes option makes cooking meatloaf fast.

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Filed under Entrees, Red Meat

Easy Mexican Chicken Tortillas

3 Cups Chicken breast meat, cooked, cubed
½   White onion, chopped
2 Cups 2% shredded Mexican cheese
1 Cup Picante sauce or salsa
1 Cup Red enchilada sauce
    Light sour cream
¼ Cup Fresh cilantro, chopped
6   Multigrain tortillas
     

 

1.       Sauté onion in pan prepped with cooking spray until soft

 2.       Add chicken and salsa and chiles, heat through.  Add 1cup cheese.  Can prep to this point and refrigerate or freeze.

 3.       Preheat oven to 400

 4.       Microwave tortillas in a stack between 2 moist paper towels to soften – about 30 seconds

 5.       Spoon chicken mixture into tortillas and roll up (bottom and tops, then sides.  Place seam side down on baking sheet coated with spray.  Spray tops lightly with canola spray.

 6.       Bake 10-15 minutes. Meanwhile heat enchilada sauce.  When enchiladas are lightly brown, remove and plate. Top with sauce and remaining cheese, cilantro and sour cream to taste. 

 

Makes 6 servings.  365 calories per serving,  10 g fat (25% of calories), 36 g protein, 4 g fiber (without the sour cream)

So, why?                                   

  • Great way to use left over chicken from a roasted chicken
  • Healthy way to get your Mexican fix, you can round this out with some fat free refried beans on the side and\or a side salad

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Filed under Chicken, Entrees

Mexican Baked Crunchy Cod

1 Pound Cod fillets
1.5 Cup Salsa
1 Cup Reduced fat cheddar cheese, grated
½ Cup Corn chips, crushed (baked scoops work well)
1   Avocado, peeled and sliced
¼ Cup Reduced fat sour cream
    Cilantro, chopped

 

  1. Preheat oven to 400 degrees. Lightly grease a 8 by 12 baking dish.
  2. Rinse fillets under cold water and pat dry. Lay fillets side by side in prepared baking dish. Pour salsa over the top and sprinkle evenly with the shredded cheese. Top with crushed corn chips.
  3. Bake, uncovered, for 15 minutes or until fish is opaque. Serve topped with avocado and sour cream.

So, why?
• Lean protein, baked
• Salsa makes a great nonfat, healthy sauce
• This is simple and leaves the fish nice and moist.
• Wins approval from my non-fish loving husband.
• Avocados are a source of good fats

 

Notes:
• With frozen cod fillets on hand, I usually have the makings for this at any time.

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Filed under Entrees, Seafood, Uncategorized