AWESOME Chicken Corn Chowder & More
OMG, I made this yesterday and it is Y U M M Y in da tummy!!!!!! I had to share.
Working 2 jobs now I'm all about quick fast HEALTHY meals. ...
2 tsp canola oil (** I used Olive Oil - it's what I had on hand)
1 cup chopped onion
3/4 lb boneless skinless chicken tenders or breasts (cut into 1/2 inch chunks)
1/2 tsp black pepper
1 can (14 3/4 oz) cream-style corn
1 cup reduced sodium / reduced fat chicken broth (I used vegetable broth)
1 cup frozen whole kernal corn
2 oz diced pimientos (drained) OR 1/4 cup chopped drained bottled roasted red bell pepper
1/2 cup packaged garlic or herbed croutons (I found fat free garlic croutons at wal-mart)
Heat oil in a large saucepan over medium heat. Add onion and cook for approx 5 min.
Add chicken and pepper and cook for 2 min or until the chicken is no longer pink on the outside (stirring frequently). Add cream-style corn, broth, kernel corn and pimientos (or peppers) and bring to a boil over high heat.
Reduce heat and simmer uncovered for 6 to 8 minutes (or until chicken is cooked through).
Ladle into bowls and top with croutons.
MAKES 4 Servings of 1 1/4 cup per serving.
Calories: 271
Total Fat: 5g
Sat Fat: 1g
Protein 25g
Carbohydrates 35g
Cholesterol 51mg
Dietary Fiber 3g
Sodium 565mg
Here is what I'm making for my "New Years Day Dinner":
Tilapia with Tomato Ragout on Shredded Sweet Potato
2 TBSP all-purpose flour
1/4 tsp red pepper flakes
4 Tilapia fillets (approx 1 lb)
2 TBSP olive oil (divided)
1 large sweet potato (peeled and shredded in a food processor - makes about 3 cups shredded)
1/4 tsp salt
Pepper optional
2 cloves garlic, minced
1/4 cup diced red onion
1 1/2 cup diced plum tomatoes (approx 4)
1/4 cup finely chopped fresh parsley
2 TBSP capers, rinsed and drained
Combine flour and red pepper flakes in a shallow dish and coat the fish fillets with mixture.
Heat large nonstick skillet over medium-high heat. Add 1 tbsp oil. Place fillets in skillet; cook 4 to 6 minutes, carefully turning oce, until fish flakes easily with fork. Remove from skillet; keep warm
Meanwhile, bring 6 cups water to a boil in large saucepan. Add sweet potatoes and simmer until just tender (approx 5 min). Drain. Add salt &pepper to taste
Heat remaining oil in same skillet over medium-high heat. Add garlic and red onion; cook and stir 30 seconds. Add tomato, parsley and capers. Heat through.
Divide shredded potatoes amoung 5 plates. Place tilapia on the potatoes and then top with the tomato ragout.
Makes 4 servings (1 tilapia with 1/3 cup ragout and 1/2 cup sweet potato)
Calories: 255
Total Fat: 9g
Sat Fat: 2g
Protein 25g
Carbohydrate 20g
Cholesterol 56mg
Dietary Fiber 3g
Sodium 370mg
Working 2 jobs now I'm all about quick fast HEALTHY meals. ...
2 tsp canola oil (** I used Olive Oil - it's what I had on hand)
1 cup chopped onion
3/4 lb boneless skinless chicken tenders or breasts (cut into 1/2 inch chunks)
1/2 tsp black pepper
1 can (14 3/4 oz) cream-style corn
1 cup reduced sodium / reduced fat chicken broth (I used vegetable broth)
1 cup frozen whole kernal corn
2 oz diced pimientos (drained) OR 1/4 cup chopped drained bottled roasted red bell pepper
1/2 cup packaged garlic or herbed croutons (I found fat free garlic croutons at wal-mart)
Heat oil in a large saucepan over medium heat. Add onion and cook for approx 5 min.
Add chicken and pepper and cook for 2 min or until the chicken is no longer pink on the outside (stirring frequently). Add cream-style corn, broth, kernel corn and pimientos (or peppers) and bring to a boil over high heat.
Reduce heat and simmer uncovered for 6 to 8 minutes (or until chicken is cooked through).
Ladle into bowls and top with croutons.
MAKES 4 Servings of 1 1/4 cup per serving.
Calories: 271
Total Fat: 5g
Sat Fat: 1g
Protein 25g
Carbohydrates 35g
Cholesterol 51mg
Dietary Fiber 3g
Sodium 565mg
Here is what I'm making for my "New Years Day Dinner":
Tilapia with Tomato Ragout on Shredded Sweet Potato
2 TBSP all-purpose flour
1/4 tsp red pepper flakes
4 Tilapia fillets (approx 1 lb)
2 TBSP olive oil (divided)
1 large sweet potato (peeled and shredded in a food processor - makes about 3 cups shredded)
1/4 tsp salt
Pepper optional
2 cloves garlic, minced
1/4 cup diced red onion
1 1/2 cup diced plum tomatoes (approx 4)
1/4 cup finely chopped fresh parsley
2 TBSP capers, rinsed and drained
Combine flour and red pepper flakes in a shallow dish and coat the fish fillets with mixture.
Heat large nonstick skillet over medium-high heat. Add 1 tbsp oil. Place fillets in skillet; cook 4 to 6 minutes, carefully turning oce, until fish flakes easily with fork. Remove from skillet; keep warm
Meanwhile, bring 6 cups water to a boil in large saucepan. Add sweet potatoes and simmer until just tender (approx 5 min). Drain. Add salt &pepper to taste
Heat remaining oil in same skillet over medium-high heat. Add garlic and red onion; cook and stir 30 seconds. Add tomato, parsley and capers. Heat through.
Divide shredded potatoes amoung 5 plates. Place tilapia on the potatoes and then top with the tomato ragout.
Makes 4 servings (1 tilapia with 1/3 cup ragout and 1/2 cup sweet potato)
Calories: 255
Total Fat: 9g
Sat Fat: 2g
Protein 25g
Carbohydrate 20g
Cholesterol 56mg
Dietary Fiber 3g
Sodium 370mg
Jenn
Pre-Surgery (08/01/07): 467.5
Surgery Day(08/30/07): 445
09/15/09: 237
Pre-Surgery (08/01/07): 467.5
Surgery Day(08/30/07): 445
09/15/09: 237
Mmmmm... I love a good corn chowder and will certainly being giving this a try. Ben loves fish and I might give the tilapia a try too.
Thanks for sharing!
Happy New Year!
Barbara
ObesityHelp Coach and Support Group Leader
http://www.obesityhelp.com/group/bcumbo_group/
High-264, Current-148, Goal-145
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