You’ve got to try this one

• 1 green pepper, chopped
• 1/2 medium onion, chopped
• 1 can low fat , low sodium condensed cream of mushroom or chicken soup
• 1 10 oz can tomatoes with chilies
• 8 oz cubed chicken
• 4 corn or flour tortillas, torn in pieces(I left them whole, easier for layering)
• 1/3 cup low fat cheese

Cook chicken till brown. Add onions and peppers and cook slightly. Add soup and tomatoes. Heat.

In a 9 inch square baking dish beginning with chicken mixture, layer tortillas and chicken. Sprinkle cheese on top and bake at 325* for 40 minutes or until bubbly.

Makes 6 servings

Fat-4.5 g , Carbs-19 g , Cal-180.8 , Protein 15.4 g

This is very tasty as is and is great for supper if you are having carbs at that meal. I served it with a salad.

Next time I make this I will be adding spinach and mushrooms. I will also be using fresh tomatoes and adding chilies to taste. If you want to eliminate lots of carbs, try making it without the tortillas. Just bake it in the oven topped with cheese.

Posted on November 26th, 2007 by neslyn
Filed under: Full Meals | No Comments »

• 1 lb chicken breasts, cut in bite-size pieces

• 1 Tablespoon canola oil in large skillet.  Cook chicken over medium-high heat for 2 – 4  minutes.
• Add to skillet:
• 1 Tablespoon canola or olive oil
• 1 – 2 cloves minced garlic
• optional 1 small onion
• 2 tsp. finely grated or minced ginger root - cook, stirring frequently 20 – 30 seconds – remove chicken and set aside
• 1 cup sodium reduced chicken broth and BOIL, stirring constantly (can be mixed with 1 cup water to adjust the thickeness of sauce) then add:
• any stir vegetables you like (broccoli, carrots, red pepper, green pepper, snow peas, sliced water chestnuts, or any frozen stir-fry mixture) simmer, cover and cook until vegetables are tender crisp – 4 – 6 minutes
• Whisk together in a small bowl:
• 1/4 cup seasoned rice vinegar
• 1 – 2 Tablespoons lite soy sauce
• 2 Tablespoons cornstarch
• 2 Tablespoons apricot preserves (no sugar or reduced sugar)
• Add above sauce and reserved chicken to skillet and simmer stirring constantly until the sauce is thickened and the chicken is heated through, about 1 minute.

This is great served on brown rice, noodles, or just with the vegetables (if you don’t want a starchy carb).

Posted on November 26th, 2007 by neslyn
Filed under: Full Meals | No Comments »