Healthy Recipes
Tortilla Soup
A healthy, lowfat recipe that’s easy to make and delicious!
Put these ingredients into a crock pot in the following order:
2 chicken breasts, skinless and boneless
2 cans chicken broth
2 cans diced tomatoes
1 can corn, drained
1 can black beans, drained and rinsed (seasoned black beans are good!)
1 cup green chiles
1 cup salsa
Cook on low for 7-8 hours. When chicken is tender, remove and shred, then stir back into soup. This makes a thick stew. Optional additions: Top with lowfat shredded cheese, dollop of fat free sour cream, and/or handful of crushed light tortilla chips.
You can also cook this recipe on the stovetop by bringing the mixture to a boil, then cooking on low for 2-2.5 hours.
Tasty and hearty!! Make extra for quick meals later!! ENJOY!
Check out the Spicy, Smoky, Peach Salsa at Trader Joes! Delicious, fat free, all natural, with no preservatives, artificial colors or flavors.
Serve as an appetizer with baked tortilla chips. Or spoon on top your favorite grilled white fish for a delicious entree!
Nutrition Facts: Serving size 2 Tbsp
Calories 15 Fat Cal 0
Total carbs 4g
Sugars 4g
These are a nutritious and low calorie snack. Substitute them for potato chips!
Ingredients
1 bunch kale
1 TBL olive oil
1 teasp sea salt
Directions: Preheat oven to 350 degrees. Line a non insulated cookie sheet with parchment paper.
Remove leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with sea salt.
Bake until the edges brown but are not burnt. Approx 10-15 minutes.
Nutritional Information
Servings per: 6 Calories: 58
Total fat: 2.8g Carbs: 7.6g Dietary fiber: 1.5g Protein: 2.5g
Plus…. Kale is loaded with vitamins A, C, and K. Also manganese, calcium, iron and potassium. A healthy and tasty snack, so easy to make! Try it soon, you’ll be hooked like me!!
White-Chicken Chili
Cook up a big pot and you may have leftovers for another meal!
- cooking spray
- 2 pounds skinless boneless chicken breast, cut into bite-sized pieces
- 2 cups finely chopped onion
- 2 garlic cloves, minced
- 2 tsp ground cumin
- 1/2 tsp dried oregano
- 1 tsp ground coriander
- 2 (4.5 oz) cans chopped green chilis, undrained
- 1 cup water
- 2 (15.5 oz) cans cannelloni beans, rinsed and drained
- 1 (14oz) can fat-free low sodium chicken broth
- 1/2 tsp hot pepper sauce
- 1 cup shredded Monterey Jack cheese
- 1/2 cup chopped fresh cilantro
- 1/2 cup chopped green onions
Heat large Dutch oven over med-high heat. Coat with cooking spray. Add chicken, cook about 10 minutes or until browned. Set aside
Coat pan with more cooking spray. Keep heat at medium-high, add onion and saute 6 minutes or until tender. Add garlic and saute another 2 minutes. Add cumin, oregano and coriander and saute 1 more minute. Add chilis and reduce heat to low, cook partially covered for 10 minutes.
Add cooked chicken, water, cannelloni beans and broth, and bring to a simmer. Cover and simmer for 10 minutes. Add in hot sauce and stir.
Ladle into bowls and sprinkle with cheese, cilantro and green onions. Makes 8 servings
Hearty, Healthy and Delicious!
Per Serving: 233 calories; 5.9 grams fat; 32.7 g protein; 11.7 g carbs; 3.4 g fiber; 78 mg cholesterol; 694 mg sodium; 180 mg calcium; 3.2 mg iron
Source: Cooking Light magazine
Cajun Popcorn
1 tsp salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp paprika
1/4 tsp pepper
1/8 tsp cayenne pepper
2 Tbls canola oil
3 quarts popped popcorn
In a small bowl, combine the first 8 ingredients; set aside. In a small saucepan, heat oil over medium heat for 1 minute; add seasonings. Cook and stir over low heat for 1 minute. Place popcorn in a large bowl; add seasoning mixture and toss to coat. Serve immediately.
1 cup equals 77 calories, 5 g fat (1 g saturated), 0 cholesterol, 294 mg sodium, 7 g carbs, 1 g fiber, 1 g protein.
Quick and delicious!!! Will keep for days stored in airtight container! I cooked up a little more popcorn, used same amount of mixture and still tasted the great flavor, with fewer calories. ENJOY!
