Layered Mexican Chicken

This is a Weight Watchers recipe that I made Sunday night. It was very easy, especially because I had cooked chicken already. This served 12 so I halved it. Below is the halved recipe.

1 lb cooked chicken breasts, chopped into 1 inch pieces
1.5 c. fat-free sour cream (I used low fat because I always do)
1 15.5 oz can black beans, rinsed and drained
1 4 oz. can chopped green chiles, drained
1 c. shredded Monterrey Jack cheese (I used a mix of Cheddar and Pepper Jack)
1 tsp ground cumin
1/8 tsp black pepper
6 6 in corn tortillas, cut into 2 inch strips
salsa

Preheat oven to 350 and spray square baking dish with cooking spray.
Mix chicken, sour cream, beans, chiles, 1/2 c. of cheese, cumin, and pepper. Toss to combine.
Place half of the tortilla strips in an overlapping layer in bottom of pan. Spoon half of chicken mixture on top. Place the remaining tortilla strips on top in an overlapping layer. Top with remaining chicken mixture. Sprinkle with rest of cheese. Bake until heated through and the cheese is melted, about 30 minutes. Let stand 5 minutes, then cut into 12 portions and serve with salsa.

The Perfect Summer Dinner. 3-Step Taco Salad

This looks like a perfect summer meal. Can't wait to try it. From Cooking Light.

Three-Step Taco Salad

1 pound ground sirloin
1 (1.25-ounce package) taco seasoning
3/4 cup water
2/3 cup fat-free sour cream
2/3 cup bottled salsa
8 cups shredded iceberg lettuce
4 cups (4 ounces) bite-sized baked tortilla chips
2 cups chopped fresh tomatoes, drained
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1 (15-ounce) can kidney or black beans, rinsed and drained
1/2 cup sliced ripe black olives

Cook the beef in large skillet over medium-high heat until browned, stirring to crumble. Stir in taco seasoning and water. Reduce heat, and simmer 5 minutes, stirring occasionally.

Combine sour cream and salsa in a small bowl.

Combine the beef mixture, iceberg lettuce, tortilla chips, tomatoes, 1/2 cup cheese, and beans in a large bowl. Drizzle the sour cream mixture over the salad, and toss gently. Sprinkle with 1/2 cup cheese and black olives. Serve immediately.


Yield: 10 servings (serving size: 2 cups)

CALORIES 217 (24% from fat); FAT 5.7g (sat 2.3g,mono 1.5g,poly 0.7g); IRON 2.2mg; CHOLESTEROL 34mg; CALCIUM 171mg; CARBOHYDRATE 26.1g; SODIUM 757mg; PROTEIN 16.8g; FIBER 5g

Cooking Light, JULY 2003

Black Beans and Rice

Most recipes for me are a starting point, and this one is no exception. I double the black beans so it's a little more hearty and can stand alone as a main dish. I usually pair this with a salad with some creamy ranch dressing. This is a cheap, easy, delicious staple. We're having this for dinner tonight.

Black Beans and Rice with Cheese

1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained (I use two cans)
1 cup hot cooked long-grain rice ( I use brown)
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.

Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)

CALORIES 158 (30% from fat); FAT 5.3g (sat 1.5g,mono 2.6g,poly 0.5g); IRON 1.9mg; CHOLESTEROL 5mg; CALCIUM 93mg; CARBOHYDRATE 24.6g; SODIUM 664mg; PROTEIN 6.1g; FIBER 4.1g

Cooking Light, OCTOBER 2005