Tag: corn

Slow Cooker Mexican Chicken Soup

eminniha
Bowl of soup with fruit and milk

Serving Size: 1 1/2 cups | Serves: 8

Ingredients:

  • 2 cans (14.5 ounces) diced tomatoes
  • 3/4 cup dried black beans, rinsed
  • 1 bag (16 ounces) frozen corn, thawed
  • 3 cups water
  • 1 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1 pound chicken breast, thawed
  • Optional: baked tortilla chips, chili flakes, chopped cilantro, jalapenos, lime, sliced avocado, salsa, light sour cream, shredded cheese

Directions:

  1. Add all ingredients to the slow cooker. Cook for 4 to 6 hours on high or for 8 to 10 hours on low.
  2. Remove chicken right before serving. Shred. Stir chicken back into soup.
  3. Serve with choice of optional ingredients.

Nutrition information per serving:
210 calories, 3g fat, 1g saturated fat, 0g trans fat, 35mg cholesterol, 270mg sodium, 28g carbohydrates, 6g fiber, 4g sugar, 19g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Fiesta Skillet Dinner

eminniha

Serving Size: 1 1/2 cups | Serves: 5

Fiesta Skillet Dinner, carrots, celery, banana pudding on a plate

Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen (or canned) corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared instant brown rice (1/2 cup uncooked)
  • 1/2 cup 2% reduced fat cheddar cheese, shredded

Directions:

  1. Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  2. Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
  3. Serve hot.

Nutrition information per serving:
360 calories, 4.5g total fat, 1g saturated fat, 0g trans fat, 55mg cholesterol, 790mg sodium, 50g total carbohydrate, 10g fiber, 6g sugar, 31g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Fiesta Skillet Dinner

eminniha

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared instant brown rice (1/2 cup uncooked)
  • 1/2 cup 2% reduced fat cheddar cheese, shredded

Directions:

  1. Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  2. Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
  3. Serve hot.

Nutrition information per serving:
330 calories, 7g total fat, 3g saturated fat, 0g trans fat, 680mg sodium, 38g total carbohydrates, 8g fiber, 4g sugar, 29g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Santa Fe Stuffed Potatoes

eminniha

Serving Size: 1 potato | Serves: 4

baked potato with toppings

Ingredients:

  • 4 medium potatoes
  • 1 cup black beans (drained and rinsed if canned)
  • 1 cup salsa
  • 1 cup corn (canned or frozen)
  • 1 cup cheese, shredded

Directions:

  1. Preheat oven to 425ºF.
  2. Scrub potatoes and prick with fork. Bake for 1 hour or until cooked through.
  3. Stir together beans, salsa, and corn in a saucepan about 10 minutes before the potatoes are done. Heat over medium heat until simmering.
  4. Remove potatoes from oven. Cut in half lengthwise on plates. Spoon bean mixture over the top of each potato.
  5. Sprinkle 1/4 cup cheese over each potato.

Nutrition information per serving:

380 calories, 10g total fat, 6g saturated fat, 0g trans fat, 30mg cholesterol, 730mg sodium, 59g total carbohydrate, 11g fiber, 5g sugar, 17g protein

This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Mexican Corn Salad

eminniha

Serving Size: 1/2 cup | Serves: 8

Ingredients:

  • Cooking spray or oil for grill grates
  • 4 medium ears of corn (husks and silks removed) (or 16 oz. frozen whole kernels, thawed)
  • 1/4 cup nonfat plain Greek yogurt
  • 2 teaspoons minced garlic
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili powder
  • 1/3 cup chopped scallions
  • 1 tablespoon minced jalapeño pepper (seeds removed)
  • 2 tablespoons chopped cilantro
  • 1/2 cup crumbled feta cheese

Instructions:

NOTE: If using frozen corn, skip to third instruction below.

  1. Spray grill grates with nonstick cooking spray or brush them with oil. Heat grill to 400°–450°F.
  2. Place corn on the grill and cook 15–20 minutes, turning every 5 minutes until evenly grilled and kernels are tender. Remove corn from the grill and set aside to rest until cool enough to handle. Using a serrated knife, cut corn kernels off cob and place in a large bowl.
  3. While corn is cooking, whisk together yogurt, garlic, lime juice, and chili powder.
  4. Add scallions, jalapeño pepper, cilantro, and cheese to corn. Toss with yogurt sauce and season with more chili powder if desired.

Nutrient information per serving:
78 calories, 3g total fat, 1g saturated fat, 0g trans fat, 9mg cholesterol, 119mg sodium, 11g total carbohydrate, 1g dietary fiber, 3g sugar, 4g protein


Adapted from Today’s Dietitian

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