Tag Archives: low cal

White Chicken Chili

Ingredients:

  • vegetable cooking spray
  • 2 Tablespoons of olive oil
  • 1 onion, finely chopped
  • 4 poached boneless chicken breasts
  • 4-5 garlic cloves, minced
  • 1/2 teaspoon ground cumin
  • 4 cups poaching broth
  • 1 can corn (Del Monte Summer Crisp)
  • One (1) 4-ounce can diced green or jalapeno chili peppers
  • Two (2) 15-ounce cans white northern beans
  • Reduced fat shredded cheese, fat-free sour cream, and salsa for serving (optional)

Steps:

  1. Spray a saucepan, add the oil, and sauté the onions until tender.
  2. Add remaining ingredients and simmer for about 30 minutes.
  3. Serve with cheese, sour cream, and salsa, if you want.

Serves 6 (1 cup servings)

Calories 330; Protein 29g; Fat 5g; Carbohydrates 44 g; Fiber 9g; Sodium 120 mg.

If you’re not crazy about the corn, you can substitute 1 cup chopped red or green pepper in place of the corn.

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Fish and Olives

8-27-2010 004

This is an easy fish dinner. I have used tilapia, snapper, and maybe even haddock. Any white fish is probably fine.

Ingredients:

  • vegetable cooking spray
  • 2 pounds fresh or frozen fish, thawed if frozen
  • one 14-ounce can diced tomatoes with green chiles, undrained
  • 1 clove garlic, minced
  • 1/2 cup sliced green pimento-stuffed olives
  • 1/2 teaspoon cumin
  • juice from one lime
  • 1 tablespoon olive oil
  • salt
  • black pepper
  • 1 Roma tomato, finely diced

Steps:

  1. Preheat oven to 425 degrees.
  2. Coat a long casserole dish with cooking spray.
  3. In casserole combine undrained tomatoes, garlic, olives, cumin, and lime juice.
  4. Lay fish fillets over tomato mixture. Drizzle with olive oil and season with a little salt and black pepper. The olives are salty so easy on the salt.
  5. Bake, uncovered, for 10 minutes.
  6. Spoon some of the sauce mixture over the top of the fish and sprinkle with diced fresh tomatoes.
  7. Continue to bake for another 7-10 minutes or until fish flakes easily with fork.

Calories, 402; Protein, 69 g; Tot Fat, 12 g ; Carb 7 g

Adapted from Linda’s Eating Well, Living Thin.

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