CHICKEN TACO CASSEROLE

Chicken Taco Casserole

Ingredients:

Nonstick cooking spray
12 ounces chicken breast strips for stir-frying
2 cloves garlic, minced
1 teaspoon chili powder
2 teaspoons canola oil
1 medium onion, halved and thinly sliced
1 medium red or green sweet pepper, seeded and chopped
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1-1/2 cups purchased salsa
4 6-inch corn tortillas, coarsely torn
3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/2 cup cherry tomatoes, chopped (optional)
1/2 of an avocado, pitted, peeled, and chopped (optional)
Fresh cilantro leaves (optional)

Directions:

1. Preheat oven to 350°F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. In a medium bowl, toss together chicken, garlic, and chili powder. Add to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.

2. Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.

3. Coat a 2-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish. Top with half of the tortilla pieces, half of the chicken mixture, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.

4. Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. If desired, garnish with cherry tomatoes, chopped avocado, and/or fresh cilantro.

Nutritional Info: 

Calories 196; 

Total Fat (g) 6; 
Cholesterol (mg) 43;
Sodium (mg) 544; 
 Carbs (g) 15; 
Total Sugar (g) 4

TACO SOUP

Ingredients:

1 lb ground skinless chicken breast
28 ozs low sodium chicken broth
1 c chopped onions
1 1/2 c picante sauce
1 c chopped bell peppers
14 1/2 ozs stewed tomatoes
2 tsps minced garlic
1 c rotini uncooked pasta
2 tsps chili powder
1 tsp cumin
1/2 C shredded low fat Colby Jack Cheese

Directions:

In a skillet, cook chicken, onions, bell peppers, and garlic over medium heat. Cook chicken until no longer pink and vegetables are tender. Stir in chili powder, cumin, chicken broth, picante sauce, tomatoes, and pasta. Bring to a boil. Reduce heat to low and simmer until pasta is cooked. Top with cheese.

Makes 8 (1 Cup Servings)

Nutritional Info Per Serving: 
Calories 144; 
Total Fat 3 g; 
Protein 17 g; 
Cholesterol 36 g;
Carbohydrates 17 g; 
Sodium 826 mg; 
Fiber 2 g; 

WW Points 2.5

BREAKFAST TACOS

Breakfast Tacos

Ingredients:

6 ozs low-fat breakfast sausage, cooked and crumbled
1/4 tsp black pepper
16 ozs fat-free refried beans
12 whole soft taco shells, warmed
1 1/2 c egg whites, lightly beaten
4 ozs low-fat cheddar cheese, shredded
1 tsp salt
Salsa (optional)

Directions:

n a large skillet heat crumbled sausage and beans until warmed. In a medium skillet, prepare with cooking spray over medium heat. Add egg whites, salt, and black pepper. Cook until desired consistency. Fill taco shells evenly with sausage mixture and egg mixture. Top with cheese.

Makes 12 Servings

Nutritional Info Per Serving: 
Calories 136; 
Total Fat 4 g; 
Cholesterol 2 g; 
Carbs 15 g; 
Sodium 620 mg; 
Fiber 3 g; 

WW points 2.5

TACO SOUP

Taco Soup

 

This is easily my most popular recipe! It’s quick, can be altered to fit whatever you have in your pantry at the moment…can be made vegetarian, garnished with anything, and freezes great.

I spoon it over tortilla or corn chips for the family, lots of sour cream, avocados, diced tomatoes…whatever suits your mood.

2 tablespoons olive oil (if using meat sub or ground turkey)
1 pound ground beef or turkey or 1 package Morningstar Crumbles
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon Splenda
One 16-ounce can chili beans, undrained (NOT chili, just chili-seasoned beans)
One 15-ounce can kidney beans, undrained
1 cup frozen corn – optional
One 10-ounce can tomato soup, undiluted
Two 14-ounce cans peeled and diced tomatoes, undrained and pureed
One 4-ounce can diced green chilies
One 4-ounce can sliced olives
One 1.25-ounce envelope taco seasoning
3 teaspoons Penzey’s Chili 9000 or chili powder

If using hamburger: In a large saucepan brown hamburger until just no longer pink, breaking it up with a wooden spoon into small chunks. Remove from pan and drain grease, reserving 1 tablespoon. Sauté the onions and garlic with the Splenda in reserved grease, until onions are soft and golden. Return hamburger to the pan.

If using veggie meat or turkey: In a large saucepan heat the olive oil over medium heat. Sauté the onions and garlic with the Splenda until onions are tender and golden. Add turkey or crumbles and sauté until turkey is no longer pink, breaking into small chunks.

Add to the meat/onion mixture the chili beans, kidney beans, corn, tomato soup, tomatoes, green chilies, olives, taco seasoning, chili powder, and 2 cups water. Bring to a boil. Reduce heat to low and allow to simmer for 1 1/2 to 2 hours, stirring occasionally. Serve with your choice of toppings, such as tomatoes, avocados, shredded cheese, sour cream, etc. Makes 12 servings about 1 cup each.

Per serving:
Calories 241;
Protein 13;
Fat 11 g;
Carbs 18;
Sodium 470 mg