Tag: chicken

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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Thai Curry Chicken

eminniha

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste*
  • 1 cup light coconut milk (about 1/2 of 13.5 ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. (*This dish is spicy. For less spice, use less curry paste or add a little more coconut milk.)
  5. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  6. Stir in spinach. Simmer for 3 minutes more, stirring frequently.
  7. Serve curry over brown rice.

Nutrition information per serving:

290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrates, 3g dietary fiber, 5g total sugars, 28g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Thai Chicken Curry

eminniha

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste
  • 1 cup light coconut milk (about 1/2 of a 13.5-ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium-high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  5. Stir in spinach. Simmer for 3 more minutes, stirring frequently.
  6. Serve curry over brown rice.

Nutrition information per serving:
290 calories, 7g fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrate, 3g fiber, 5g sugar, 28g protein

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

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Slow Cooker Mexican Chicken Soup

eminniha

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

Ingredients:

  • 2 cans (15 oz each) diced tomatoes
  • 3/4 cup dried black beans, rinsed
  • 1 bag (16 ounces) frozen corn, thawed
  • 2 cups water
  • 1 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1 pound skinless boneless chicken breast, thawed
  • Optional—Baked tortilla chips, chili fakes, chopped cilantro, jalapenos, lime, chopped avocado, light sour cream, salsa, or shredded cheese

Directions:

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

TIPS: Use Mexican diced tomatoes to add spice.

Nutrition information per serving:
210 calories, 3g total fat, 0g saturated fat, 0g trans fat, 35mg cholesterol, 270mg sodium, 28g total carbohydrate, 6g fber, 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 spendsmart.extension.iastate.edu

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Chicken Salad

eminniha

Serving Size: 3/4 cup | Serves: 4

Bowl of chicken salad

Ingredients:

  • 1 1/2 cups cooked chicken, diced
  • 1 apple (cored and diced)
  • 1/3 cup celery, chopped (about 1 rib)
  • 1/3 cup light ranch dressing or creamy salad dressing
  • 1/8 teaspoon ground black pepper
  • 1/4 cup pecans or walnuts, chopped (optional)

Instructions:

  1. Combine chicken, apple, and celery in a medium bowl. Add dressing and ground black pepper and stir to coat. Stir in pecans or walnuts, if desired.
  2. Serve immediately or cover and refrigerate up to 24 hours. Serve on a lettuce leaf; spread on bread, tortillas, or a sandwich; or spoon into a halved tomato or cucumber.

Nutrition information per serving:

170 calories, 6g total fat, 1g saturated fat, 0g trans fat, 50mg cholesterol, 340mg sodium, 11g total carbohydrate, 1g fiber, 6g sugar

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website, spendsmart.extension.iastate.edu. Visit the site for more information, recipes, and videos.

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