2 lb. boneless, skinless chicken breasts (or thighs)
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Showing posts with label Chicken. Show all posts
Showing posts with label Chicken. Show all posts
Wednesday, October 7, 2009
Monday, September 21, 2009
Salsa Chicken Quesadillas / Tacos
8 oz. Cooked chicken
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
Easy Crockpot Chicken
1-2 lbs frozen chicken breast
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
Friday, August 7, 2009
Mexican Chicken Soup
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Chinese Chicken Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Curry Orange Chicken
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very lean meat
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very lean meat
Sunday, June 14, 2009
Easy Orange Chicken
Chicken Tenders or Chicken pieces cut into wide strips
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
Monday, May 18, 2009
Black Bean Chicken Enchiladas
1 can (15.5oz) black beans
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
Tuesday, February 24, 2009
Chicken & Broth
I have gotten good at cooking, deboning & freezing chicken to help make quicker meals in the evening. I was really happy with my last batch.
10-11 lbs. Bone-In Chicken (whole or cut-up, or all breasts, etc.)
2-3 carrots
1 lg or 2 sm onions
5-6 cloves garlic
12-14 c. water
3 Tbs chicken base or boullion
Coursely chop veggies & put them in blender with 2 c. of water. Puree until smooth. Pour over chicken in large stock pot or dutch oven. Add boullion and remaining water. Bring to a boil & cook until chicken is cooked & tender. Remove chicken from liquid, then cool & de-bone. Taste broth. Continue to boil to reduce broth if needed. Cool then skim fat. Separate chicken into freezer bags or containers with 1/2 cup of broth in each. Separate remaining broth into containers. Refrigerate for 2+ hours then put in freezer.
10-11 lbs. Bone-In Chicken (whole or cut-up, or all breasts, etc.)
2-3 carrots
1 lg or 2 sm onions
5-6 cloves garlic
12-14 c. water
3 Tbs chicken base or boullion
Coursely chop veggies & put them in blender with 2 c. of water. Puree until smooth. Pour over chicken in large stock pot or dutch oven. Add boullion and remaining water. Bring to a boil & cook until chicken is cooked & tender. Remove chicken from liquid, then cool & de-bone. Taste broth. Continue to boil to reduce broth if needed. Cool then skim fat. Separate chicken into freezer bags or containers with 1/2 cup of broth in each. Separate remaining broth into containers. Refrigerate for 2+ hours then put in freezer.
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