We lived near San Antonio, Texas for several years and really enjoy eating Mexican-style food. Over the years, I noticed that my clients would complain that they couldn't eat their favorite Mexican foods without feeling like they were "going off my diet". Of course, these foods are known for being higher in fat and carbohydrates so here's a Mexican-inspired dish I created that would allow me to enjoy the same flavors while still eating healthfully.
Ingredients:
1 tsp. canola oil
1 cup onion, chopped
1 cup bell pepper, chopped
1 lb. 99% lean ground chicken/turkey breast (can substitute diced, skinless, boneless chicken/turkey breast)
1 tsp. minced garlic
1 tsp. ground cumin
2 tsp. chili powder
1/4 tsp. dried oregano
1/4 - 1/2 tsp. salt (to taste)
1 (10 oz.) can Ro-Tel Diced Tomatoes and Green Chilies (spiciness to taste), drained
1 (15 oz.) can black beans, drained and rinsed
1/2 cup (2 oz.) shredded Monterey Jack cheese
1/2 cup (2 oz.) shredded medium or sharp cheddar cheese
1 oz. broken baked tortilla chips (can substitute 1 cup whole kernel corn)
Preparation:
Preheat oven to 350 degrees F. Grease or spray with non-stick cooking spray a 4-quart casserole dish. In a large skillet (a deep one is preferred), heat canola oil over medium-high heat. Add onion, bell pepper and chicken, and break up chicken into crumbles. Then, add garlic, cumin, chili powder, oregano, and salt, and continue cooking until meat is browned and vegetables are tender. Add drained can of tomatoes and green chilies, stir to combine, and cook an additional 2 minutes. Mix in black beans (and corn if substituting for the baked chips). Pour chicken mixture into prepared casserole dish. Sprinkle with shredded cheeses and broken baked tortilla chips (or omit if using corn). Bake in preheated oven for about 20 minutes or until cheese is melted and filling is heated thoroughly.
Servings: 4 (1/4th of casserole)
Nutrition Info (per serving):
396 calories, 30 grams carbohydrate (8 grams fiber), 43 grams protein, 12 grams fat (6 grams saturated). This dish is an excellent source of calcium, vitamin C, vitamin A, and folic acid. It is a good source of potassium, iron, zinc, and several B vitamins (B6, B12, thiamin, and riboflavin).
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
Ingredients:
1 tsp. canola oil
1 cup onion, chopped
1 cup bell pepper, chopped
1 lb. 99% lean ground chicken/turkey breast (can substitute diced, skinless, boneless chicken/turkey breast)
1 tsp. minced garlic
1 tsp. ground cumin
2 tsp. chili powder
1/4 tsp. dried oregano
1/4 - 1/2 tsp. salt (to taste)
1 (10 oz.) can Ro-Tel Diced Tomatoes and Green Chilies (spiciness to taste), drained
1 (15 oz.) can black beans, drained and rinsed
1/2 cup (2 oz.) shredded Monterey Jack cheese
1/2 cup (2 oz.) shredded medium or sharp cheddar cheese
1 oz. broken baked tortilla chips (can substitute 1 cup whole kernel corn)
Preparation:
Preheat oven to 350 degrees F. Grease or spray with non-stick cooking spray a 4-quart casserole dish. In a large skillet (a deep one is preferred), heat canola oil over medium-high heat. Add onion, bell pepper and chicken, and break up chicken into crumbles. Then, add garlic, cumin, chili powder, oregano, and salt, and continue cooking until meat is browned and vegetables are tender. Add drained can of tomatoes and green chilies, stir to combine, and cook an additional 2 minutes. Mix in black beans (and corn if substituting for the baked chips). Pour chicken mixture into prepared casserole dish. Sprinkle with shredded cheeses and broken baked tortilla chips (or omit if using corn). Bake in preheated oven for about 20 minutes or until cheese is melted and filling is heated thoroughly.
Servings: 4 (1/4th of casserole)
Nutrition Info (per serving):
396 calories, 30 grams carbohydrate (8 grams fiber), 43 grams protein, 12 grams fat (6 grams saturated). This dish is an excellent source of calcium, vitamin C, vitamin A, and folic acid. It is a good source of potassium, iron, zinc, and several B vitamins (B6, B12, thiamin, and riboflavin).
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
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