Author: Nancy Hughes
Source: Quick and Easy Low-Carb Cooking
Easy Mexican Soup
Ingredients:
1 boil-in-bag rice packet
2 (14 oz) cans low-fat reduced sodium chicken broth
8 oz frozen cooked cubed chicken breast meat
1 (10.5 oz) can tomatoes with green chilies, Mexican-style, drained
1/4 c chopped cilantro leaves
1/2 medium avocado, diced
1-2 medium limes, cut in wedges
Directions:
In a medium saucepot, cook rice according to directions on package, omitting any salt or fats. When cooked, place rice in a separate bowl and set aside. Discard water for rice and add chicken broth to saucepot. Bring to a boil, add frozen chicken, and return just to a boil. Reduce heat and simmer 2 minutes to heat chicken thoroughly. To serve, place 1/2 cup rice in the bottom of 4 individual shallow soup bowls, spoon 3/4 cup chicken around the mound of rice, top rice with 2 tablespoons tomatoes and 1 tablespoon cilantro, and sprinkle 2 tablespoons avocado around sides. Squeeze lime over all.
Makes 4 Servings.
Dietary Exchanges: 1-1/2 Starch, 2 Very Lean Meat, 1 Fat
Nutrients Per Serving:
234 Calories
6 g Fat
25 g Carbohydrate
1 g Sugar
21 g Protein
48 mg Cholesterol
350 mg Sodium
2 g Dietary Fiber
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Pepperoni-Jalapeno Melts
Ingredients:
12 low-sodium Triscuit-style crackers
6 turkey pepperoni slices, halved
2 jalapeno chili peppers, each cut in 6 slices crosswise
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions:
Place crackers in a single layer on a microwave-safe plate. Top each cracker with 1 pepperoni slice and 1 jalapeno slice. Sprinkle cheese evenly over all. Cook in microwave on HIGH setting 15 seconds or until cheese just begins to melt.
Makes 4 (3 melts) Servings.
Dietary Exchanges: 1/2 Starch, 1 Fat
Nutrients Per Serving:
88 Calories
4 g Fat
10 g Carbohydrate
0 g Sugar
4 g Protein
9 mg Cholesterol
148 mg Sodium
2 g Dietary Fiber |
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