1 Tbls olive oil
3/4 lb skinless, boneless chicken breast, cut into bite-size pieces
1/2 cup chopped onion
3 garlic cloves, minced
1/3 cup bottled barbecue sauce
1 (15 ounce) can low-sodium black beans, drained
1/2 cup (2 ounces) shredded reduced fat sharp cheddar cheese
4 (10 inch) La Tortilla Factory low-carb tortillas
1/4 cup low-fat sour cream
Directions:
1. Heat oil in a large nonstick skillet over medium heat. Add chicken, onions, and garlic: cook 8 minutes or until chicken is done, stirring constantly.
2. Stir in barbecue sauce and beans. Sprinkle with cheese; cook 5 minutes or until thoroughly heated. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down the center of each tortilla; top each with 1 Tbls sour cream, and roll up.
Monday, August 24, 2009
Lamb Dijon or Pork
1/4 cup Dijon mustard
3 Tbls chopped fresh rosemary, no stems
3 Tbls red wine vinegar
1/2 tsp freshly ground black pepper
5 garlic cloves, minced
12 (4-ounce) lamb chops, trimmed - can substitute pork
cooking spray (olive or canola oil)
Directions:
1. Combine first 5 ingredients in a large zip lock plastic bag. Add lamb or pork; seal and marinated in refrigerator for 1 hour of up to 8 hours, turning bag occasionally.
2. Preheat grill or grill pan to medium-high heat.
3. Remove lamb or pork from bag. Place lamb or pork on grill rack or grill pan coated with cooking spray; cook 6 minutes on each side or until medium-rare or at desired degree of doneness.
3 Tbls chopped fresh rosemary, no stems
3 Tbls red wine vinegar
1/2 tsp freshly ground black pepper
5 garlic cloves, minced
12 (4-ounce) lamb chops, trimmed - can substitute pork
cooking spray (olive or canola oil)
Directions:
1. Combine first 5 ingredients in a large zip lock plastic bag. Add lamb or pork; seal and marinated in refrigerator for 1 hour of up to 8 hours, turning bag occasionally.
2. Preheat grill or grill pan to medium-high heat.
3. Remove lamb or pork from bag. Place lamb or pork on grill rack or grill pan coated with cooking spray; cook 6 minutes on each side or until medium-rare or at desired degree of doneness.
Apricot-Glazed Chicken
1 cup Smucker's sugar-free apricot preserves
1/3 cup orange juice
1/4 cup Smart Start
4 (5-ounce) skinless, boneless, chicken breasts
1/4 tsp freshly ground black pepper
Directions:
1. Preheat oven to 350 degrees
2. To make the glaze, combine the preserves, orange juice, and Smart Start. Rub the chicken breasts with the marinade. Sprinkle pepper on top. Place the chicken in a roasting pan. Cook for 20 min, basting the chicken every 5 minutes with the excess glaze.
1/3 cup orange juice
1/4 cup Smart Start
4 (5-ounce) skinless, boneless, chicken breasts
1/4 tsp freshly ground black pepper
Directions:
1. Preheat oven to 350 degrees
2. To make the glaze, combine the preserves, orange juice, and Smart Start. Rub the chicken breasts with the marinade. Sprinkle pepper on top. Place the chicken in a roasting pan. Cook for 20 min, basting the chicken every 5 minutes with the excess glaze.
Roast Beef Philly Wrap
1/4 cup nonfat cream cheese, divided
4 La Tortilla Factory low-carb tortillas
1 tomato, sliced
1 cup spinach
8 ounces lean roast beef, sliced(deli-style)
Directions:
1. For each wrap, spread an even amount of cream cheese over the surface of the tortilla.
2. Layer the tomato, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center, and roll up from the bottom.
4 La Tortilla Factory low-carb tortillas
1 tomato, sliced
1 cup spinach
8 ounces lean roast beef, sliced(deli-style)
Directions:
1. For each wrap, spread an even amount of cream cheese over the surface of the tortilla.
2. Layer the tomato, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center, and roll up from the bottom.
California Chicken Salad with Avocado and Mango
2 Tbls olive oil
2 Tbls fresh lime juice
2 Tbls mango chutney
1 Tbls low sodium soy sauce
3/4 tsp grated, peeled fresh ginger
4 (4-ounce) skinless, boneless chicken breast halves
cooking spray (olive or canola oil)
8 cups mixed salad greens
1 cup diced, peeled mango
3/4 cup diced, peeled avocado
Directions:
1. Preheat grill to medium-high heat
2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate: spoon 2 tablespoons of the oil mixture over the chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.
3. Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.
4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.
2 Tbls fresh lime juice
2 Tbls mango chutney
1 Tbls low sodium soy sauce
3/4 tsp grated, peeled fresh ginger
4 (4-ounce) skinless, boneless chicken breast halves
cooking spray (olive or canola oil)
8 cups mixed salad greens
1 cup diced, peeled mango
3/4 cup diced, peeled avocado
Directions:
1. Preheat grill to medium-high heat
2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate: spoon 2 tablespoons of the oil mixture over the chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.
3. Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.
4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.
Thursday, July 16, 2009
Mexican Tortilla Soup
5 cps canned fat free, low sodium chicken broth
1 1/2 C Thick and Chunky salsa
1 lb lean turkey meat browned
1 cup no salt black beans -rinsed and drained
1 C instant rice
1/4 C chopped fresh cilantro
2 Tbsp fresh lime juice
Corn tortilla chips (crushed)
optional:
1 can corn
1 small can (7 oz) green chilies
Directions
Bring broth and salsa to a boil in a large saucepan over high heat. Add chicken, beans and rice, cover. Reduce heat to low and cook 4min or until tender. Remove from heat and stir in cilantro and lime juice
Top with crushed corn tortilla chips.
1 1/2 C Thick and Chunky salsa
1 lb lean turkey meat browned
1 cup no salt black beans -rinsed and drained
1 C instant rice
1/4 C chopped fresh cilantro
2 Tbsp fresh lime juice
Corn tortilla chips (crushed)
optional:
1 can corn
1 small can (7 oz) green chilies
Directions
Bring broth and salsa to a boil in a large saucepan over high heat. Add chicken, beans and rice, cover. Reduce heat to low and cook 4min or until tender. Remove from heat and stir in cilantro and lime juice
Top with crushed corn tortilla chips.
Yummy Chicken
4 chicken breasts (3 oz portions)
1/4 C non-fat plain yogurt
1/2 tsp Worcestershire
1/2 tsp celery salt
1/2 tsp onion salt
1/4 tsp parsley flakes
1/4 tsp paprika
1/4 tsp garlic salt
Dash pepper
Directions
1. Mix all ingredients, excluding chicken, with a wire whisk
2. Coat chicken breasts heavily with sauce
3. Roll each breast in dried corn flake crumbs and place in a baking dish
4. Bake 350 degrees for 45 minutes. Turning once
You can also cut chicken into strips. If you do bake for 20-25 minutes.
1/4 C non-fat plain yogurt
1/2 tsp Worcestershire
1/2 tsp celery salt
1/2 tsp onion salt
1/4 tsp parsley flakes
1/4 tsp paprika
1/4 tsp garlic salt
Dash pepper
Directions
1. Mix all ingredients, excluding chicken, with a wire whisk
2. Coat chicken breasts heavily with sauce
3. Roll each breast in dried corn flake crumbs and place in a baking dish
4. Bake 350 degrees for 45 minutes. Turning once
You can also cut chicken into strips. If you do bake for 20-25 minutes.
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