Tuesday, April 9, 2013

Cooking for One with Katy - Season 2 (w/o sugar or flour), Episode 5

Oven Roasted Chicken
Boneless skinless chicken breasts
Non stick cooking spray or olive oil
Seasonings and/or herbs
Preheat oven to 350 degrees. Line baking sheet with tin foil. Spray or rub both sides of chicken breast with oil. Season both sides of chicken breast with desired seasonings. Place chicken on baking sheet and bake for 20 to 25 minutes. Let rest 20 minutes. Quarter chicken and place in mixer with paddle attachment. Mix on low until chicken is shredded. Store in airtight container.

Mexican Chicken Soup
                1 ½ c chopped onion
                3 garlic cloves
                1/2 c frozen corn
                1 tsp ground cumin
                1 tsp chili powder or chili seasoning packet
                1 15 oz can black beans, rinsed
                1 10 oz can Rotel tomatoes  or diced tomatoes
                2 14 oz cans low sodium chicken or vegetable broth or stock
                8 oz can tomato sauce
                8 oz cooked chicken or garbanzo beans
                1 oz reduced fat mozzarella cheese, shredded (optional)
                Lime juice
Heat large sauce pan on medium heat. Spray with cooking spray.  Saute onions until soft and translucent. Add garlic. Add the corn.  Add a couple tablespoons broth. Add the cumin and the chili powder.  Saute for about 1 minute.  Add the black beans, Rotel, shredded chicken, chicken broth and tomato sauce to the pan.  Increase heat and bring to a boil. Reduce heat to low and allow to simmer for about 15 minutes.  Divide into evenly into 8 containers. Can also freeze. When serving, can top with cheese, cilantro, and lime juice.
Calories – 243  Fat – 4  Carbs – 29  Protein - 26

Here's the link for the recipe I adapted this from: