June 12, 2011

Chicken Stir-Fry





Makes 6 Servings


1 - Green bell pepper
1 - Red bell pepper
1 - Yellow bell pepper
1 - Sweet Onion
1 pkg - Bean Sprouts
16 oz - Eating right boneless skinless chicken breast
1 bottle - Kikkoman stir-fry sauce
1 Tbsp - Kikkoman soy sauce
1 tsp - Chinese hot sauce
4 cups - Sticky rice
1 Tbsp - Olive Oil


1. In a wok add your olive oil then the chicken, cut into cubes. Add a small amount of the stir-fry sauce to help flavor the chicken as it cooks.


2. Once the chicken is almost cooked, add the green, red, and yellow bell peppers.  Cook for 10 minutes, then add the onion, remaining stir-fry sauce, and soy sauce.  Cook for about 5-10 minutes or until the bell peppers are tender. 


3. Add the bean sprouts and you only need to cook them for a few minutes, or they will become mushy.  Finally add the Chinese hot sauce, mix well.


4. Serve chicken vegetable stir-fry over sticky rice and enjoy!!



Nutrition Information:
PER SERVING: 304 calories, 2g fat, 863mg sodium, 42g carbs, 23g protein

Chicken Tortilla Casserole





Makes 8 Servings


1 can - 98% fat free cream of chicken soup
1 can - Rotel
8 oz - Fat-free sour cream
1/2 cup - 1% milk
4 - Boneless skinless chicken breasts
8 - Yellow corn tortillas, torn into bite-size pieces
1 - Green bell pepper, chopped
1/2 cup - Shredded sharp cheese
1 can - Campbell Fiesta nacho cheese
1 Tbsp - Cumin
1 Tbsp - Cayenne
1 Tbsp - Chili Powder


Preheat oven to 350 degrees.


1. Mix cumin, cayenne, and chili powder in a small bowl.  Place chicken onto a cookie sheet then sprinkle with the seasonings.  Cook for 30 minutes or until done.


2. Once the chicken is cooked spray a glass baking dish with cooking spray.  In a large bowl, mix cream of chicken soup, rotel, sour cream, milk, and fiesta cheese until blended.  Then stir in the chicken, bell pepper, and tortillas.


3. Pour the mixture into the glass baking dish, spread mixture evenly.  Cover with foil and bake for 40 minutes.  Uncover and add sprinkle the shredded sharp cheese.  Bake uncovered for 5 to 10 minutes or until cheese is melted and the mixture is bubbly.



Nutrition Information:
PER SERVING: 395 calories, 26g fat, 639mg sodium, 31g carbs, 23g protein