Friday, October 26, 2012

Southwest Chicken & Corn Chowder

Adapted from a Hungry Girl recipe.

  • 1 lb chicken breast or tenderloins
  • 3.5 cups of water
  • 2 Chicken bullion cubes
  • 1 14.5 oz can of cream corn
  • 1 14.5 oz can of navy beans
  • 1/2 cup mashed potato flakes
  • 1/2 cup Almond Breeze, Unsweetened almond milk
  • 2 TBSP chopped jalepeno peppers
  • 1 TBSP minced onion
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 2 TBSP cilantro
  • 1/2 tsp each salt & pepper
  1. Cut the chicken into pieces and boil in the 3.5 cups of water for 12-15 minutes.  Remove the chicken with a fork and cool.  Keep the water/broth.
  2. While the chicken cools, add the bullion cubes, corn, beans, peppers, potato flakes, milk and spices to the pot and bring to a simmer.
  3. Once the chicken is cool enough to handle, shred it into pieces and add it to the pot.
  4. Simmer until warm and thick.
Makes 5 servings

Nutrition
Calories 200
Fat 1g
Cholesterol  45mg
Sodium 1442mg
Potassium 256mg
Carbs 24g
Fiber 7g
Sugars 4.5g
Protein 24g

Sunday, October 14, 2012

Chicken & Rice Divan

  • 1 lb chicken breasts or tenderloins
  • Water called for on brown rice package for 1 cup uncooked rice
  • 2  tablespoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1  cup uncooked rice
  • 3 cups broccoli or broccoli cauliflower mix
  • 1/2 cup shredded Cheddar (fat free)

  1. Spray skillet with cooking spray.  Add chicken; cook 1 to 2 minutes on each side or until browned.
  2.  Remove chicken from skillet. Add water, mustard, salt and pepper to skillet; stirring with wire whisk until blended. Heat to boiling. Stir in rice; return to boiling. Place chicken pieces and broccoli over rice. Reduce heat to low; cover and simmer about 10 minutes or until most of liquid is absorbed and juice of chicken is clear when center of thickest part is cut (170°F).
  3. Sprinkle with cheese; cover and let stand 5 minutes.

    Makes 4 servings

    Nutrition
    Calories 293
    Fat .5g
    Cholesterol 54g
    Sodium 435mg
    Potassium 132mg
    Carbs 39g
    Fiber 1.5g
    Sugars 1.5g
    Protein 30g