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Archive for the ‘Chicken’ Category

This is a healthier version of a traditional chicken tortilla soup, and takes less than 30 mintues to make. The flavor is amazing, and the stewed tomoatoes add some bulk to the soup. This is a great hearty soup for a cold evening.

Yield: 4 servings

Ingredients:

  • 1/2 tsp. ground cumin
  • 1 (15.5 ounce) can navy beans, rinsed & drained
  • 1 (14.5 ounce) can no-salt added stewed tomatoes
  • 1 (14 ounce) can fat-free, less-sodium chicken broth
  • 1 can (5 ounce) diced, fire-roasted chopped green chiles
  • 1/2 tsp. paprika
  • 2 cups chopped cooked chicken breast (about 1/2 pound)
  • 1 tbsp. extravirgin olive oil
  • 1 cup crunched tortilla chips (optional topping)
  • 1 cup shredded monterrey jack cheese (optional topping)
  • 1/2 cup reduced-fat sour cream (optional topping)
  • 1/4 cup chopped fresh cilantro (optional topping)

Directions:

  1. Combine first 5 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
  2. Stir in paprika and chicken; cook 2 minutes or until thoroughly heated. Remove from heat, stir in olive oil.
  3. Place 1/4 cup crunched tortilla chips and 1/4 cup cheese in the bottom of four bowls. Ladel soup into bowls. Top each bowl with 2 tablespoons sour cream and 1 tablespoon cilantro. Enjoy!
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This is an easy meal that requires few ingredients. I like to serve this dish with rice pilaf and a fresh vegetable side dish.

Ingredients:

  • 2 tsp. grated lemon rind
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 jar marinated artichoke hearts, drained & chopped
  • 5 green olives, seeded & chopped
  • 1 (3 ounce) package goat cheese, softened
  • 4 skinless & boneless chicken breast halves
  • cooking spray
  1. Preheat oven to 375 degrees
  2. Combine first 6 ingredients, stirring well.
  3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. Use a meat mallet or rolling pin to pound chicken to 1/4 inch thickness. Top each breast with 2 tablespoons cheese mixture; roll up, tuck in sides, and secure with wooden toothpicks.
  4. Heat a large, nonstick skillet coated with cooking spray over medium-high heat. Add chicken to the pan, and cook for 3 minutes on each side until browned. Wrap handle of pan with foil, and place in the oven at 375 degrees for 15 minutes or until the chicken is fully cooked.

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