Thursday, February 26, 2009

Angie's Tweaked Southwest Chicken Soup


1 pkg boneless, skinless chicken breasts or tenders (approximately 1lb)
2 T olive oil
1 medium chopped onion
2 T minced garlic
1/2 t. chipotle chili powder
1/2 t. cumin
1/8 t. red pepper
1/2 t. salt
96 oz chicken broth (chicken, onion, carrots, celery, salt & pepper)
1 15 oz. can black beans, drained and rinsed
1 can rotel chopped tomatoes and chilis
1 15 oz. can kidney beans
2 T fresh cilantro, chopped

To make broth: Cut the roots off the ends of the onion, leave the skin on and cut into quarters. Cut 1-3 carrots into 3-4 pieces each. Cut 1-3 celery stalks into 3-4 pieces each. Put all this plus chicken and water to the top of the Dutch Oven. Season with salt and pepper. Bring to a boil and cook until chicken is done. Remove chicken to cool, remove vegetables and throw away. Skim foam off broth if you want.

Sauté the onions in olive oil until they're translucent (I actually cook mine a little longer until they start to brown/caramelize). Add the garlic and seasonings and cook for 2-3 minutes. Add the chicken, broth and vegetables. Simmer for 15 minutes or more. Add the cilantro a few minutes before serving so that the green color remains. Top with shredded cheese, and serve with tortilla chips. Enjoy. This is an easy recipe to double and freeze in individual servings.

Tuesday, February 24, 2009

Southwest Chicken Soup

1 pkg boneless, skinless chicken breasts or tenders
2 T olive oil
1/2 cup chopped onion
2 T minced garlic
1/2 t. chili powder
1/2 t. cumin
1/8 t. red pepper
1/2 t. salt
Large box chicken broth
1 15 oz. can black beans, drained and rinsed
1 15 oz. can Mexican stewed tomatoes (I use kitchen shears and cut the tomatoes)
1 15 oz. can white sweet corn, un-drained
2 T fresh cilantro, chopped

Saute the chicken in the olive oil until the meat is white. Add the onions, garlic, and seasonings and cook for 2-3 minutes until the onions are tender. Add the broth and vegetables. Simmer for 15 minutes or more. Add the cilantro a few minutes before serving so that the green color remains. Top with shredded cheese, and serve with tortilla chips. Enjoy. This is an easy recipe to double and freeze in individual servings.

Mexican Stuffed Pizza

SOUNDS FABULOUS- got it on the menu next week!

1 lb. ground beef
1/2 cup (or more to taste) hot sauce
2 8-oz. cans reduced-fat crescent rolls
low-fat cheddar cheese
lettuce
tomato
cilantro
sliced black olives
low-fat sour cream

Preheat oven to 350° degrees.

Brown beef in skillet. Add hot sauce and simmer on low.

On a 10-12 inch round pizza pan (or large cookie sheet), slightly overlap wide ends of crescent rolls around the pizza pan, positioning the top half of each triangle so that it's hanging over the edge of the pan.

Spoon beef mixture in the center of each triangle and sprinkle with cheese. Bring top halves of each triangle over the beef and tuck under.

Bake for 28-30 minutes or when crescent rolls become slightly brown on top.

Cool and add chopped lettuce, tomato, cilantro, sour cream and black olives in the center!

Tuesday, February 10, 2009

"Low Carb" Meatloaf

I found this recipe several years ago when I was low-carbing. I'm fairly permanently low-carbing now, or at least high proteining. I am pretty much incapable of following recipes exactly- I just normally cannot force myself to do it. But when I follow this recipe in general, Bryson and I really like it- you might try it if you've never had meatloaf with ground mushrooms in it. Also I use "no salt added" tomato sauce nowadays to lower the sodium content.

MUSHROOM MEATLOAF

Yield: 8 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/...

INGREDIENTS

- 1-1/2 pounds 95-percent-lean ground beef or ground turkey
- 2 cups very finely chopped fresh mushrooms
- 3/4 cup very finely chopped onion
- 3/4 cup quick-cooking (1-minute) oats
- 8-ounce can tomato sauce with roasted garlic or Italian herbs
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
- 1/2 teaspoon coarsely ground black pepper
- 1/2 teaspoon salt

DIRECTIONS

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 160,
Carbohydrate: 9 g,
Cholesterol: 45 mg,
Fat: 4.4 g,
Saturated Fat: 1.6 g,
Fiber: 1.7 g,
Protein: 20 g,
Sodium: 399 mg,
Calcium: 18 mg

Diabetic Exchanges:
1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable