Southwest Chicken Stew

Ingredients

8 oz chicken breast
1 tsp oil
1 onion
3 cloves garlic
1 green pepper
1 can black beans (drained)
1 cup frozen corn
1 can tomatoes w/ green chilis
1 tbsp cumin


Directions

Add oil to skillet.
Add cut up chicken breast and lightly brown.
Add onions, garlic and green peppers and cook till almost done.
Add in 1 can of black beans (drained), 1 cup frozen corn, and one can of tomatoes.
Add cumin to taste.
Simmer about 20-30 minutes until flavors blend.
Great served over brown rice or whole grain pilaf.


Number of Servings: 3

Caribbean Chicken

Ingredients

* 1 pound skinned and boned chicken breasts, cut into bite size pieces
* 2 cups pineapple tidbits, drained, reserve � cup pineapple juice
* 1 cup chopped green pepper
* 1 cup water
* 1 tablespoon cornstarch
* 2 tablespoons cider vinegar
* 2 tablespoons brown sugar
* 1/8 teaspoon dried garlic powder
* 1/8 teaspoon dried ginger
* 1 medium diced banana
* 1/4 cup slivered almonds
* 1 cup uncooked brown rice



Directions

1. In a large sauce pan cook rice according to package directions.
2. In a large skillet sprayed with vegetable cooking spray, saut� chicken for 5 minutes until tender. Stir in pineapple and green pepper.
3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.
4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.
5. Fold in banana and almonds. Heat through.
6. Prepare brown rice according to package directions.
7. Serve over cooked brown rice.

Tomato and Spinach Chicken

Ingredients

2 skinless chicken breast
1 can diced tomatoes with juice
1/2 package of spinach
salt/pepper
onion powder to taste
garlic powder to taste
1 slice of bacon
2 cups cooked rice


Directions

Mix together tomatoes and spinach.
Place chicken breast on top of mixture.
Season with onion and garlic, salt & pepper.
Lay bacon strip on top of chicken.
Cover with foil and place into 350 degree oven.
Cook until chicken is tender.
Plate rice and put one chicken breast on rice and spoon over with the tomato and spinach sauce.
Serve with a garlic roll. Enjoy!


Number of Servings: 2

Chickpea Pasta

Chickpea Pasta
Hands-On Time: 20 minutes
Total Time: 30 minutes
Makes 6 servings

1 pound dried angel-hair pasta or spaghetti
3 tablespoons olive oil
3 cloves garlic, chopped
1/4 teaspoon red pepper flakes
1 cup low sodium chicken broth
1 15-ounce can chickpeas, drained
1/2 cup chopped fresh flat-leaf parsley leaves
1/2 cup (about 2 ounces) grated Parmesan
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

Cook the pasta according to the package directions.

Meanwhile, heat the oil in a large saucepan over medium-low heat. Add the garlic and red pepper flakes and cook until the garlic is softened, about 2 minutes. Add the broth and bring to a simmer. Add the chickpeas, cover, and cook until heated through, about 2 minutes. Stir in the parsley and Parmesan. Add the drained pasta, salt, and black pepper and toss to combine.

Zuppa du Jour

Ingredients

6 slices bacon, chopped
2 cups chopped onion
4 cloves garlic, minced
1/2 cup celery, chopped
1 cup carrots, chopped small
1 cup mushrooms, chopped
1 tbsp red pepper flakes (to taste)
salt and pepper
1 tsp ea oregano, basil
5 cups chicken stock (low fat, sodium)
28 oz can stewed tomatoes
1/4 cup orzo (or other small pasta)


Directions

In a large stock pot, cook bacon until most of fat rendered. Add onions, garlic, carrots, celery, mushrooms and cook until onions transparent.
Add red pepper flakes, oregano, basil and salt and pepper.
Add chicken stock and stewed tomatoes.
Bring to a boil, and add pasta.
Cook until al dente.
Check for seasoning and adjust if needed.

Number of Servings: 8

Rajma

Ingredients

4 cups red kidney beans 1 cup raw onions, chopped 1 can crushed tomatoes 1 tbsp salt 1 tbsp pepper, red or cayenne 2 cups water 1 tbsp canola oil

Directions

Saute onions in oil until golden brown. Add crushed tomatoes, cook for a few minutes. Add kidney beans, water, salt, and pepper. Heat through. Serve alone or with basmati rice. TIPS: -Use canned kidney beans to make this quickly, be sure to rinse the beans before adding them. -You can add as much or as little water to the pot depending on what consistency you like. -You can also add garlic and or ginger to change up the flavors. -If you REALLY want to change the flavor, buy MDH channa masala (in my opinion the best channa masala brand) or chat masala and add around 1/4 teaspoon to the dish. Number of Servings: 8

Tortilla Chip Casserole

Ingredients

16 oz Ground Turkey 1 cup chopped Onions 12 oz can Yellow Sweet Corn, 2 cup Black Beans 12 oz can Kidney Beans 2 cups Spanish Rice w/Tomatoes 1.5 cup shredded Cheddar Cheese 8 ounces Tortilla chips

Directions

Brown ground turkey with chopped onions. Put in bottom of sprayed casserole baking pan. Mix corn and beans in with cooked Spanish rice. Layer over browned turkey. Crush tortilla chips over the rice mixture. Spread cheese over top of casserole. Bake at 350 in preheated oven for 30 minutes or until cheese is melted. Garnish with fresh salsa and low fat sour cream.

Number of Servings: 12