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Tag: mexican/southwestern

  • Budget-Friendly Chicken Chili

    Budget-Friendly Chicken Chili

    How to Make Budget-Friendly Chicken Chili

    This chili is perfect for a fall dinner and it’s full of vitamin C, protein and fiber. Feel free to experiment with different beans such as black or Great Northern beans here.


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add chicken and sauté over medium heat for 7 minutes or until done. Remove from pan.

    2. Add onions and green peppers and sauté over medium-high heat for 3 minutes or onions until clear. Add garlic and sauté 30 more seconds.

    3. Add remaining ingredients along with cooked chicken and bring to a boil. Reduce heat and simmer for 15 minutes

    Fiber Focused
    Mexican/Southwestern
    Easy Pantry Recipes
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      860mg
      18%

    Ingredients

    nonstick cooking spray
    1 spray

    boneless, skinless chicken breasts (diced)
    8 oz

    green bell pepper (diced)
    1 whole

    onion(s) (diced)
    1 small

    garlic (minced)
    1 clove

    canned diced tomatoes
    28 oz

    navy or great northern beans (rinsed and drained)
    15 oz

    black pepper
    1/4 tsp

    chili powder
    2 tsp

    cumin
    1/2 tsp

  • Budget-Friendly BBQ Chicken Salad

    Budget-Friendly BBQ Chicken Salad

    How to Make Budget-Friendly BBQ Chicken Salad

    Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired.


    20 min prep time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.
    2. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool.
    3. In a large salad bowl, toss together bacon, carrots, lettuce, onion, cucumber, tomatoes, salt (optional), and pepper.
    4. Once chicken is cool, chop into small pieces and toss with the salad ingredients.
    5. Pour dressing over salad and toss gently to coat.
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Lunch
    Budget Friendly
    Salads
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      55mg

      18%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      21g

    • Potassium
      715mg
      15%

    Ingredients

    nonstick cooking spray
    1

    chicken breasts (boneless, skinless)
    1 lbs

    barbeque sauce
    1/4 cup

    turkey bacon (cooked crisp and chopped)
    4

    carrot(s) (shredded)
    2

    romaine lettuce (bag, chopped)
    16 oz

    medium red onion ((or 1 small), small dice)
    1/2

    large cucumber (small dice)
    1

    large tomato (seeded and small dice)
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    poppy seed dressing (fat-free)
    1/2 cup

  • Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.


    10 min prep time


    10 min cook time


    6servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
    2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
    3. Season the brown rice with the salt.
    4. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
    5. COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    6. COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Foodie
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced, divided use)
    1

    cooked pinto beans
    2 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    ground cayenne red pepper
    1/4 tsp

    black pepper
    1/4 tsp

    water
    1/2 cup

    medium tomato (seeded and diced)
    1

    medium jalapeño pepper (seeded, deveined and minced)
    1

    cilantro (chopped)
    1/4 cup

    Juice of 1 lime
    1

    cooked brown rice (warmed)
    2 cup

    salt
    1/2 tsp

    cooked chicken (shredded, warmed)
    2 cup

    avocado (peeled, seeded and sliced)
    1

    lime (sliced)
    1

  • Breakfast Egg and Ham Burrito

    Breakfast Egg and Ham Burrito

    How to Make Breakfast Egg and Ham Burrito

    If you are tired of the same boring breakfast, try this satisfying and tasty burrito. You can experiment with different veggies in this recipe too.


    15 min prep time


    10 min cook time


    6servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese. 

    2. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2–3 minutes. Remove the ham from the pan. 

    3. Add the onions and green peppers to the hot pan and cook for about 5 minutes. Add the ham back to pan. 

    4. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set. 

    5. Evenly divide the egg mixture into 6 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon of salsa. Fold the tortilla to close. 

    Mexican/Southwestern
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      192mg
      4%

    Ingredients

    eggs
    4 whole

    egg whites
    6 whole

    hot sauce
    1 dash

    black pepper
    1/4 tsp

    reduced-fat shredded cheddar
    2 tbsp

    margarine
    2 tsp

    deli ham (4 thick slices, reduced-sodium, chopped)
    3 oz

    onion(s) (diced)
    1/4 cup

    green bell pepper (diced)
    1/4 cup

    corn tortillas (heated)
    6 whole

    salsa
    6 tsp

  • Black Beans And Tomatoes With Lime

    Black Beans And Tomatoes With Lime

    How to Make Black Beans And Tomatoes With Lime

    The Black Beans And Tomatoes With Lime recipe features a savory and tangy flavor profile. The black beans and tomatoes provide a hearty and slightly sweet base, while the cumin adds a warm, earthy spice. The lime juice contributes a fresh, zesty tang, and the onions and peppers offer a mild sweetness and a bit of crunch.


    5 min prep time


    7 min cook time


    4servings


    2∕3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tsp. of the oil in a medium skillet over medium-high heat. Add the onions and peppers and cook 3 minutes or until onions are just beginning to brown, stirring occasionally. 

    2. Add the beans, tomatoes, and cumin. Cook 3 minutes or until tomatoes are just tender, stirring occasionally. Remove from heat.

    3. Sprinkle with the salt and spoon the lime juice and remaining oil evenly over all. Do NOT stir.

    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Salads
    Sides
    Appetizers
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      2∕3 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (diced)
    1/2 cup

    green bell pepper or poblano chili peppers (diced)
    1/2 cup

    black beans (no-salt-added, rinsed and drained)
    1

    grape tomatoes (quartered)
    1 cup

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    lime juice
    1 tbsp

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Snacks
    Vegetarian
    Dinner
    Foodie
    Gluten-Free
    Lunch
    No Cook
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    black beans (rinsed and drained)
    1 (15-oz) can

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10

  • Bibb and Bean Burrito Bowl

    Bibb and Bean Burrito Bowl

    How to Make Bibb and Bean Burrito Bowl

    Eating beans every day may help people with type 2 diabetes better manage their blood glucose. So enjoy the health benefits of this inviting meal-in-a-bowl. And enjoy all of its vivid colors, Mexican-inspired flavors, and lovely textures with a fork. The bowl is made from Bibb lettuce, so it’s literally an edible bowl! But if you like, use the Bibb leaves to eat some of the bean mixture burrito-style. Any way you choose to eat it, it’s muy delicioso.

    This recipe from The With or Without Meat Cookbook, 2nd edition, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    0 min cook time


    4servings


    1 3/4 cups each

    Print Recipe >

    Step-By-Step Instructions:

    1. Divide the lettuce leaves among 4 dinner plates or pasta bowls, loosely forming a “bowl” with the leaves.
    2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using), and gently stir just to combine. Adjust seasoning.
    3. Evenly divide the bean mixture among the 4 lettuce “bowls,” and serve with the lime wedges on the side.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 3/4 cups each


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        11g

    • Protein
      24g

    • Potassium
      1240mg
      26%

    Ingredients

    bibb or boston lettuce
    12 leaves

    canned beans, such as a black, pinto, and/or kidney beans (drained and rinsed)
    2 1/2 cup

    grape tomatoes (quartered lengthwise)
    2 cup

    corn (frozen, thawed)
    1 1/4 cup

    green onion (scallion) (green and white parts, very thinly sliced on the diagonal)
    3

    Monterey jack cheese (finely diced)
    1/3 cup

    cilantro (chopped fresh)
    1/4 cup

    ground cumin (or to taste)
    1/4 tsp

    chili powder (or to taste)
    1/4 tsp

    Hass avocado (peeled, pitted, and diced)
    1

    medium or hot tomatillo salsa (salsa verde)
    2/3 cup

    sea salt ((optional))
    1/4 tsp

    lime wedges
    4

  • Black Bean and Corn Salad

    Black Bean and Corn Salad

    How to Make Black Bean and Corn Salad

    This salad is perfect for a spring picnic or quick lunch dish and is jam-packed with fiber.


    12 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine beans, corn, red pepper, red onion and cilantro.

    2. In a small bowl, whisk together remaining ingredients and pour over bean salad. Toss to coat.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Vegetarian
    Sides
    No Cook
    Holidays & Entertaining
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      369mg
      8%

    Ingredients

    black beans (rinsed and drained)
    2 (14.5-oz) cans

    frozen corn (thawed)
    2 cup

    red bell pepper (finely diced)
    1

    finely diced red onion
    1/2 cup

    chopped fresh cilantro
    1/2 cup

    small limes (juiced)
    2

    olive oil
    3 tbsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

  • Bell Pepper Poppers

    Bell Pepper Poppers

    How to Make Bell Pepper Poppers

    For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking.


    10 min prep time


    30 min cook time


    12servings


    2 poppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.

    2. Slice each pepper in half lengthwise then scoop out any seeds and membrane.

    3. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.

    4. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.

    5. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine.

    6. Grind toasted bread in a food processor with the garlic and Parmesan cheese. Set aside in a small bowl.

    7. Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each one lightly with cooking spray.

    8. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    American
    Holidays & Entertaining
    Foodie
    Appetizers
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      2 poppers


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      52mg
      1%

    Ingredients

    nonstick cooking spray
    1

    mini sweet peppers
    12

    turkey bacon (diced)
    2 slice

    diced onion
    1/2 cup

    fat-free cream cheese (room temperature)
    4 oz

    soft goat cheese (room temperature)
    2 oz

    crushed red pepper flakes
    1/4 tsp

    whole wheat bread (toasted)
    1 slice

    garlic (minced)
    1 clove

    Parmesan cheese (grated)
    1 tbsp

  • Baked Egg with Avocado, Tomato, and Citrus Salad

    Baked Egg with Avocado, Tomato, and Citrus Salad

    How to Make Baked Egg with Avocado, Tomato, and Citrus Salad

    This is a protein-packed quick breakfast recipe that will hit both sweet and savory flavors.


    2servings


    1 egg and ½ salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Crack each egg into a separate bowl without breaking the yolks. Set aside.
    3. Preheat small ovenproof pan and add 1 Tsp. canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs reach desired doneness.
    4. In a small bowl add remaining canola oil, lime juice, salt and pepper, and whisk ingredients together to create the dressing. Add avocado, tomato, red onion and cilantro to the dressing and toss.
    5. Remove eggs from oven. Plate salad ingredients first and top with the eggs. Serve.
    Low Sodium
    Mexican/Southwestern
    Latin American
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 egg and ½ salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      185mg

      62%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    eggs
    2

    canola oil (divided)
    2 tsp

    lime juice
    1 oz

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    Hass avocado (cubed)
    2 oz

    large tomato (thinly sliced)
    1

    red onion (peeled and thinly sliced)
    2 oz

    cilantro (finely chopped)
    1/4 cup