by Guest | Jan 26, 2021 | Recipes
Number of Servings: 12 cups
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 2 teaspoons oil
- 1 cup chopped onion (about 1 medium)
- 2 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1 can (16 ounces) navy beans
- 1 can (28 ounces) diced tomatoes
- 2 cans (14.5 ounces each) fat-free chicken broth (see notes)
- 1 can (8 ounces) tomato sauce
- 2 cans (4 ounces each) chopped green chilies
- 2 teaspoons dried oregano
- 2 cups chopped cooked chicken
- 1⁄2 cup chopped fresh cilantro
- 1 cup shredded cheese
- 10 thin corn tortillas
Directions
- Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
- Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat.
- Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
- When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
- To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.
Recipe & Photo Source: https://www.foodhero.org/recipes/chicken-enchilada-soup
by Guest | Jan 20, 2021 | Recipes
Number of servings: 6 cups
Prep Time: 5 minutes
Ingredients
- 3 Tablespoons reduced-sodium soy sauce
- 3 teaspoons sugar, granulated or brown
- 2 teaspoons sesame oil
- 1 teaspoon hot sauce
- 3⁄4 pound lean ground turkey (15% fat or less)
- 2 stalks celery, sliced
- 2 medium carrots, shredded
- 1 Tablespoon minced ginger root or 3/4 teaspoon ground ginger
- 1⁄4 teaspoon garlic powder or 1 clove garlic, minced
- 1 can (8 ounces) water chestnuts, drained and chopped
- 2 cups cooked brown rice
- 8 large lettuce leaves
Directions
- In a small bowl, blend the soy sauce, sugar, sesame oil and hot sauce.
- In a large skillet, sauté turkey, celery and carrot until the turkey begins to brown, 10minutes. Break turkey into crumbles as it cooks.
- Add ginger and garlic. Cook 2 minutes.
- Stir in soy sauce mixture and water chestnuts. Cook 2 minutes longer.
- Stir in cooked rice. Heat through.
- Serve in lettuce leaves.
- Refrigerate leftovers within 2 hours.
Recipe & Photo Source: https://www.foodhero.org/recipes/asian-turkey-lettuce-wrap
by Guest | Jan 13, 2021 | Lunch & Snack Recipes, Recipes
Number of servings: 4 burritos
Prep Time: 20 minutes
Cook Time: 30 min
Ingredients
- 1 can (15 ounces) black beans, drained and rinsed
- 2 green onions, chopped
- 1 Tablespoon lemon juice
- 1⁄4 teaspoon ground cumin
- 1⁄2 teaspoon salt, divided in half
- 4 boneless, skinless chicken breasts
- 1⁄4 teaspoon chili powder
- 1⁄4 teaspoon ground black pepper
- 1⁄2 cup shredded cheese, grated (try cheddar, pepper jack, or Mexican blend)
- 4 (9 inch) flour tortillas
Directions
- Preheat oven to 350 degrees.
- Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
- Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
- Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
- Let chicken cool; slice into strips or chunks.
- Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
- Roll up the burritos and wrap each one in foil.
- Bake burritos until the cheese melts, about 15 minutes.
- Refrigerate leftovers within 2 hours.
Notes
- Freeze extra lemon juice to use later.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Recipes & Photo Source: https://www.foodhero.org/recipes/chicken-and-black-bean-salsa-burritos
by Guest | Jan 6, 2021 | Recipes
Prep Time: 15 min
Cook Time: 30 min
Ingredients
- 1 pound boneless, skinless chicken breast (2-3 halves)
- 2 teaspoons oil
- 1 ¼ cups water
- 1 teaspoon chicken bouillon
- 1 can (10.5 ounces) condensed cream of chicken soup
- 1 teaspoon pepper
- ½ teaspoon garlic powder or 2 cloves garlic, minced
- 2 cups small shell pasta, uncooked
- 2 ½ cups broccoli, chopped (fresh or frozen)
- 1 cup (4 ounces) cheddar cheese, shredded
Directions
- Cut chicken breast into bite sized pieces. Sauté pieces in oil in a medium skillet over medium-high heat (350 degrees in an electric skillet) until lightly browned, 2 to 3 minutes.
- Add water, bouillon, soup, pepper and garlic to skillet. Stir until smooth. Add pasta and broccoli.
- Bring to a boil. Cover and reduce heat to low. Simmer until pasta is tender, 15 – 20 minutes. Add a small amount of water near end of cooking if needed to prevent sticking.
- Add cheese during last two minutes of cooking.
- Refrigerate leftovers within 2 hours.
Notes
- Try whole grain pasta for more fiber.
- Try pasta in a different shape, such as spiral or elbow.
- Add other vegetables such as peas, grated carrots or chopped bell peppers.
- In place of chicken, use 1 1/2 cups of white beans (a 15-ounce can, drained and rinsed), another meat, or canned tuna or salmon.
- Best served immediately. Reheated broccoli changes color and might have a less pleasant taste.
Recipe & Photo Source: https://www.foodhero.org/recipes/chicken-broccoli-cheese-skillet-meal
by Guest | Dec 31, 2020 | Recipes
Number of servings: 10 cups
Time for preparation (including preparation & cooking): 35 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 small onion, chopped
- 1⁄2 head cabbage, chopped (about 6 cups)
- 1 large potato, peeled and diced
- 2 cans (14.5 ounces each) low-sodium chicken broth (see notes)
- 2 cans (15 ounces each) cream-style corn
- 1 cup chopped lean ham (8% fat)
- 1⁄2 teaspoon pepper
- 1⁄2 cup grated cheddar cheese
Directions
- Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
- Add chicken broth, corn, ham, and pepper.
- Cover and simmer until potato is tender, about 10 minutes
- Serve hot, sprinkled with cheese.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
- Leave skin on potato for added fiber.
- For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.
Recipe & Photo Source: https://www.foodhero.org/recipes/ham-and-vegetable-chowder
by Guest | Dec 22, 2020 | Recipes
Prep Time: 10 min
Cook Time: 1 hr 15 min
Ingredients:
- 1 tbsp olive oil
- 1 small diced onion
- 3 ½ cups water
- 1 cup low sodium chicken broth
- 8 oz wild rice
- 1/3 cup toasted slivered almonds
- 1/3 cup dried cranberries
Directions:
- Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
- Add the water and chicken broth to the pan and bring to a boil.
- Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
- Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.
Recipe Source: https://www.diabetesfoodhub.org/recipes/wild-rice-with-cranberries-and-almonds.html
Photo Credit: Peter Papoulakos
