Chicken: 5 pt. Taco Chicken Bake
Source of Recipe
JoAnna Lund -- Cooking Healthy With a Man in Mind, Pg 214
Recipe Introduction
List of Ingredients
8 ounces skinless and boneless chicken breast cut into 12 pieces
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 15 ounce can tomato sauce Hunt's
1 1/2 teaspoons taco seasoning, I use 1 Tablespoon
1 teaspoon dried parsley flakes
1/4 cup sliced ripe olives (1 ounce)
1/2 cup frozen whole kernel corn
1 1/2 cups hot cooked noodles, rinsed and drained
1/3 cup shredded reduced fat cheddar cheese (1 1/2 ounce ) Kraft
1/4 cup Land O Lakes fat-free sour cream Recipe
1). Preheat oven to 350 degrees.
2). Spray an 8x8 inch baking dish with olive oil-flavored cooking spray.
3). In a large skillet sprayed with olive oil-flavored cooking spray, brown chicken pieces, onion, and green pepper, stirring occasionally.
4). Stir in tomato sauce, taco seasoning, parsley flakes, and olives.
5). Add corn and noodles. Mix well to combine.
6). Pour mixture into prepared baking dish.
7). Evenly sprinkle cheddar cheese over top.
8). Bake for 20 to 25 minutes.
9). Place baking dish on wire rack and let set for 2 to 3 minutes.
10). Cut into 4 pieces. Top each piece with 1 tablespoon sour cream.
Hint: 1 1/4 cups uncooked noodles usually cooks to about 1 1/2 cups.
Serves 4. Each serving equals:
Weight Watcher Points: 5
Healthy Exchanges: 2 1/4 vegetable, 2 protein, 1 bread, 1/4 fat, 15 optional calories
Nutritional: 244 calories, 4 gm fat, 22 gm protein, 30 gm carbohydrate, 908 mg sodium, 2 gm fiber
Diabetic: 2 vegetable, 2 meat, 1 1/2 starch
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JaneStarr's Freezer Suggestions:
Prepare as above in steps 3 & 4. Place chicken (or ground beef, if you choose) mixture in a freezer zip-loc bag and freeze. Thaw in refrigerator the night before serving. Continue with the rest of the directions. Bake in a pre-heated 350 F oven for 25-30 minutes (until hot throughout dish).
Alternate Suggestion. Prepare casserole through step 6 prior to freezing. Thaw overnight . Top with cheese and bake as directed. I will double this recipe next time a use a 9X13" pan.
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