Serving Size: 1 1/3 cups | Serves 6
1 pound boneless skinless chicken breasts
1 tablespoon vegetable oil
2 1/2 cups whole wheat penne or rotini pasta
1 package (16 ounces) frozen chopped broccoli
1 cup nonfat milk
8 ounces low-fat cream cheese, cubed
1/2 teaspoon garlic powder
1/2 cup grated parmesan cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cook the pasta according to package directions. Add the frozen broccoli the last three minutes of cooking. Drain the water from the pasta and broccoli. Return food to the pot.
Remove fat from chicken on a cutting board and cut meat into bite-sized pieces. Wash hands.
Heat oil in a large skillet on medium high. Add chicken cubes to skillet and stir to coat with oil. Cook the chicken until it is done (165oF, about 7–9 minutes).
Remove chicken from skillet when it is done cooking and cover to keep warm.
Add the milk and cream cheese to the skillet. Stir the mixture constantly over low heat. The mixture will thicken and be smooth.
Add the garlic powder, parmesan cheese, salt, and pepper. Stir mixture. Then add cooked chicken and heat mixture.
Combine meat mixture with the pasta and broccoli mixture. Serve.
Nutrition information per serving: 340 calories, 12 g total fat, 5 g saturated fat, 0 g trans fat, 75 mg cholesterol, 390 mg sodium, 29 g total carbohydrate, 4 g fiber, 4 g sugar, 30 g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit
Mexican-inspired dishes are a great way to combine foods from many of the food groups. This recipe includes foods from the grain, dairy, protein, and vegetable groups! Serves 6
• 1 pound boneless, skinless
• 2 teaspoons chili powder
• 2 teaspoons garlic powder
• 1½ tablespoons vegetable oil
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 medium onion, thinly sliced
• 6 whole-wheat tortillas, 8-inch
(or corn tortillas)
• 6 ounces low-fat shredded cheddar cheese
• 1 cup chopped tomato
• Cilantro, chopped
• Jalapeno, sliced
1. Freeze chicken 30 minutes until firm and easier to cut. Cut chicken into 1/4-inch strips. Place in a single layer on a plate. Sprinkle both sides of strips with chili and garlic powder.
2. Add oil to a 12-inch skillet. Heat to medium high. Add chicken strips. Cook about 3–5 minutes, stirring frequently.
3. Add bell peppers and onion. Stir and cook until vegetables are tender and chicken is no longer pink. (Heat chicken to an internal temperature of at least 165°F.)
4. Scoop chicken mixture (2/3 cup each) onto tortillas. Top with your favorite toppings.
5. Serve flat or rolled.
*Can replace chicken with 1 can (15 ounces) black beans (drained, rinsed), beef, or pork.
Nutrition Information per Serving: 290 calories, 9g fat, 0.5g saturated fat, 0g trans fat, 50mg cholesterol, 270mg sodium, 28g carbohydrate, 3g fiber, 4g sugars, 21g protein.
1 pound boneless, skinless chicken breast (about 2 cups)
1/2 cup water
1 tablespoon chili powder
1 can (15 ounce) low-sodium black beans, rinsed and drained
1 cup frozen corn
1 cup salsa
8 whole wheat tortillas
1/2 cup reduced fat (2%) shredded cheddar cheese
Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165° F (about 10 minutes).
Remove chicken from pan. Cut or shred into small chunks and return to pan. Add beans, corn, and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam-side down in greased 9 x 13 inch pan. Spread any leftover chicken mixture over the top of the enchiladas.
Bake at 375° F for 12-15 minutes. Sprinkle cheese on top of the enchiladas during the last 5 minutes of baking. Serve immediately.
Nutrient information per serving 310 calories; 7 g total fat (1.5 g saturated fat); 40 mg cholesterol; 510 mg sodium; 41 g total carbohydrates (6 g dietary fiber, 2 g sugar); 22 g protein
A good-for-your-heart soup featuring vegetables, beans and chicken. You can reduce the amount of sodium by using reduced-salt or salt-free canned vegetables.
2 15-ounce cans diced tomatoes (Mexican-style)
1 15-ounce can black beans, drained and rinsed
2 cups frozen corn or 1 15-ounce can corn, drained and rinsed
1 14.5-ounce can sodium-reduced chicken broth or 2 cups
Homemade Chicken Broth 2 cloves garlic, minced or 1⁄2 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon ground cumin (optional)
1⁄4 teaspoon pepper
1 pound skinless, boneless chicken breast
Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired), and pepper in large saucepan.
Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan. Heat to boiling, reduce heat and simmer, covered, for 20 minutes, or until chicken is tender.
Remove the chicken and place on a plate; use forks to shred the chicken. Return the shredded chicken to soup.
Serve with choice of garnishes, such as
baked tortilla chips, chopped cilantro, low fat shredded cheese, fat-free sour cream.
Yield: 8 1-cup servings.
Per Serving: 180 calories, 1.5 g fat, 635 mg sodium, 24 g carbohydrate, 5.2 g fiber, 18.7 g protein
F rom: ISU Extension’s Healthy and Homemade 2011 Nutrition and Fitness Calendar and Spend Smart Eat Smart website * (* Recipes can be found at this site)