Print PDF

SOUTHWEST CHICKEN

Ingredients

1 tablespoon vegetable oil
4 skinless, boneless chicken breast halves
1 (10 ounce) can diced tomatoes with green chile peppers
1 (15 ounce) can black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn, drained
1 pinch ground cumin

Directions

In a large skillet, heat oil over medium high heat. Brown chicken breasts on both sides. Add tomatoes with green chile peppers, beans and corn. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve.
Nutritional Information

Amount Per Serving Calories: 310 | Total Fat: 6.4g | Cholesterol: 68mg

MEXICAN STUFFED PEPPERS

INGREDIENTS:

1 cup cooked red beans, drained and rinsed
1 cup cooked long-grain brown rice
1/2 cup frozen whole kernel corn, thawed
1 medium tomato, diced
1 small zucchini, diced
2 tbsp onion, finely chopped
1 clove garlic, minced
1/8 tsp ground chile powder
1/2 cup packed cilantro leaves, chopped
1 tsp olive oil
1/8 tsp sea salt
1/8 tsp ground black pepper
Olive oil cooking spray
4 large poblano peppers (or 4 large sweet green bell peppers), seeded and cut in half
8 tbsp shredded reduced-fat Mexican cheese blend
4 tbsp low-fat sour cream

INSTRUCTIONS:

Preheat oven to 375°F. In a large bowl, mix beans, rice, corn, tomato, zucchini, onion, garlic, chile powder, cilantro, oil, salt and black pepper. (Stuffing mixture can be prepared 1 day in advance and stored in a container in refrigerator, tightly covered with plastic wrap.)
Spray a large roasting pan with cooking spray. Mound 1/2 cup stuffing mixture into each poblano pepper half and place in roasting pan. Cover with aluminum foil and bake for 40 to 45 minutes. Uncover, sprinkle with Mexican cheese and bake for another 10 minutes.

To serve, top each stuffed pepper half with 1/2 tbsp sour cream. Serve immediately.

Nutrients per 2 stuffed pepper halves: Calories: 242, Total Fat: 7 g, Sat. Fat: 3 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.5 g, Carbs: 35 g, Fiber: 8 g, Sugars: 6 g, Protein: 12 g, Sodium: 197 mg, Cholesterol: 17 mg

CHILE CHICKEN TORTILLAS

INGREDIENTS:

Olive oil cooking spray
12 oz boneless, skinless chicken breasts, rinsed, patted dry and cut into thin strips
1 tbsp chile powder
4 whole-wheat tortillas (each 7 1/2 inches in diameter)
3 cups shredded romaine lettuce
1 medium green bell pepper (4 oz), thinly sliced
1/2 cup thinly sliced red onions
1 lime, quartered

AVOCADO SOUR CREAM

1 avocado, pitted and peeled
1/4 cup low-fat sour cream
2 tbsp water, optional
Juice 1 lime
1 clove garlic, peeled
1/4 tsp sea salt
2 tbsp chopped cilantro leaves

INSTRUCTIONS:

Prepare Avocado Sour Cream: Combine all ingredients in a blender and purée until smooth; set aside. (If not serving immediately, cover with plastic wrap and refrigerate for up to 24 hours.)
Coat a large nonstick skillet with cooking spray and set on medium-high heat. Season chicken with chile powder. Once skillet is hot, cook chicken for 3 minutes or until no longer pink in center, stirring frequently. Remove from heat.
Warm tortillas according to package directions. Place lettuce, pepper and onions onto each torilla, dividing evenly. Spoon about 3 tbsp Avocado Sour Cream onto each and top with chicken, dividing evenly. Squeeze lime over each tortilla and serve immediately. Tortillas may be served open-faced with a knife and fork or rolled-up like a burrito.

Nutrients per serving (1 tortilla, 3 oz chicken, 3 tbsp Avocado Sour Cream, 1 cup vegetables): Calories: 368, Total Fat: 13 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 34 g, Fiber: 8 g, Sugars: 4 g, Protein: 26 g, Sodium: 362 mg, Cholesterol: 57 mg