Healthy Taco Soup

Healthy Taco Soup

Healthy Taco Soup Recipe

Prep Time: 5 minutes, Cook Time: 10 mintues, Servings: 5-6

• 1 can Low sodium black beans (drained and rinsed)
• 1 can hot and spicy chili beans
• 1 can low sodium pinto beans
• 1 lb. lean ground beef
• 1 chopped onion
• 1 small can green chilies
• 1/2 cup jalapenos
• 1 can whole kernel corn
• 3 can diced tomatoes with green chilies
• 1 can diced tomatoes Italian seasoning
• 1 packet taco seasoning mix
• 1 packet ranch dressing mix

1. In a medium skillet brown ground beef with chopped onion.  Drain and set aside.
2. In a large pot mix diced tomatoes, green chillies, and corn.
3. Next, add ground beef and onions and black beans, chili beans, and pinto beans.
4. Lastly, add in taco mix, ranch mix, and jalapenos and simmer on medium heat for 5-7 minutes.
5. Serve hot and enjoy!  Optional toppings include reduced fat sour cream and 2% Mexican cheese!

Calories: 280, Fat: 10.5g, Carbohydrates: 33g, Fiber: 12g, Sugars: 2g

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Holiday Turkey Salad

Holiday Turkey Salad

Great recipe for getting rid of those turkey leftovers!

Prep Time: 10 minutes, Servings: 2

• 6 ounces cooked skinless lean turkey breast chopped
• 1/2 cup celery chopped
• 1/4 cup reduced-fat turkey gravy or chicken gravy
• 3 tablespoons chopped onion
• 2 tablespoons craisins or dried cranberries
• 1/4 cup cranberry sauce
• 1/4 cup chopped pecans
• 1/8 tsp salt
• 1/8 tsp black pepper
• 1/8 tsp thyme

1. In a medium microwave-safe bowl, combine turkey and gravy and heat in microwave for about 45 seconds.
2. Remove from microwave and stir in all other ingredients and mix well.  Enjoy!

Per Serving: 165 calories, Fat: 8g, Carbs: 14g, Sugars: 8g, Fiber: 1g, Protein: 20.5g

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Spicy Pumpkin Soup

Spicy Pumpkin Soup

Prep Time: 5 minutes, Cook Time: 15 minutes, Servings: 4

4 Cups Fat Free Chicken Broth

1 Can Pure Pumpkin

1 Can Black Beans, drained and rinsed

1 Cup canned sweet corn kernels

1 Cup Medium Salsa

1 Tablespoon minced garlic

1/2 Teaspoon garlic powder

2 Teaspoons chili powder

1/2 Teaspoon ground cumin

1/2 Cup reduced fat sour cream

1/2 Cup low fat sharp cheddar cheese

1.  Spray a medium sized pot with non stick spray and set to medium heat.  Add broth and spices and bring to a simmer.

2.  Stir in pumpkin and mix well.  Add salsa, black beans, and corn and bring to boil.  Reduce heat and cook for 10 minutes.

3.  Top soup with sour cream and cheddar cheese.

Calories: 197, Fat: 8g, Carbs: 34g, Fiber: 9g, Sugars: 8g, Protein: 10g

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Pomegranate and Walnut Chicken

Pomegranate and Walnut Chicken

Serves: 4, Prep Time: 15 minutes, Cook Time: 25 minutes

2 cups brown rice

4 skinless, boneless chicken breast cut into pieces

1/4 cup vegetable oil

1 large onion, halved and sliced

1 tablespoon garlic

3/4 cups walnuts, coarsely chopped

1 teaspoon ground cinnamon

1 1/2 cups cranberry-pomegranate juice (try to find reduce sugar)

2 tablespoons chopped flat-leaf parsley

salt and pepper

1. In a medium saucepan, bring the rice and 2 1/4 cups water to a simmer.  Cover and cook over medium heat until the water has absorbed and the rice is tender.
2. While rice is cooking, season the chicken with salt and pepper.  In a large nonstick skillet, heat the oil over medium-high heat.  Add chicken and cook, turning once, until browned on both sides.  Move chicken to a plate.  Add onion, garlic, and walnuts to the skillet and cook, stirring often, until the onions have softened.  Stir in cinnamon.  Return the chicken and add the cranberry-pomegranate juice and simmer until the the chicken is cooked through.  Transfer the chicken only to a serving platter on top of the cooked brown rice.
3. Cook the sauce, stirring occasionally, until it has thickened slightly.  Stir in parsley and pour over the chicken.

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Chinese Chicken Salad

Chinese Chicken Salad

Servings: 1 salad, Time: 5 minutes

2 cups romaine lettuce
1 cup shredded green cabbage
3 ounces cooked lean chicken breast, chopped into bit size pieces
1/4 cup chopped avocado
1/2 cupped chopped asparagus
1/2 cup canned mandarin oranges in juice (look for sugar free canned)
1/2 cup sliced water chestnuts, drained and chopped
2 Tablespoons minced scallions
2 Tablespoons Fiber One Bran cereal (original flavor)
1/2 cup all natural sliced almonds

Place lettuce and cabbage in a large salad bowl and toss.
Add oranges and water chestnuts, and then top with chicken.
Sprinkle scallions, Fiber One, and almonds over salad.

Calories: 290, Fat: 8g, Carbohydrates: 28, Fiber: 13g, Protein: 29g

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Baked Chicken Parmesan

 

Baked Chicken Parmesan

 

1 egg

1 Tbsp water

1/2 cup pine nuts, finely chopped

1/2 cup whole wheat bread crumbs

1/2 tsp Italian seasoning

4 chicken breasts (about 3 ounces each)

2 cups of prepared marinara sauce

1/4 cup shredded part-skim mozzarella cheese

1/4 cup shredded parmesan cheese

 

1. Preheat oven to 425 degrees.  Cover baking sheet with cooking spray.

2.  Whisk egg with water in shallow dish.  Combine pine nuts, bread crumbs, and seasoning in a seperate dish.  Dip chicken into egg and then nut mixture.  Arrange chicken on the prepared baking sheet and coat with cooking spray.

3.  Bake for 10 minutes.  Turn over chicken breasts and top each 1/2 cup of marinara sauce and cheeses.  Bake for 5 to 10 minutes longer or until cheese has melted and the chicken is cooked through the center.

 

Calories: 327, Protein: 29g, Carbohydrates: 14g, Fat: 18g, Fiber: 3g

 

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