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Light King Ranch Chicken Casserole
By The American Heart Association
This Simple Cooking with Heart, heart-healthy twist on a classic American chicken dish will be devoured in minutes.
Ingredients:Servings: 6
Cooking spray
2 lb. boneless, skinless, uncooked chicken breast cutletsOR
4 cups cubed, cooked chicken breast
10.75 oz. canned, low-sodium, condensed Cream of Mushroom soup (1 can 25% less sodium)
14.5 oz. no-salt-added, diced tomatoes (1 can)
15.25 oz. canned, no-salt-added corn kernels (1 can), drained, rinsed
1 Tbsp. no-salt-added chili powder
14.4 oz. packaged, frozen pepper stir-fry (onions and peppers), thawed and drained of any liquid (1 bag)
8 6 – inch tortillas (cut into 1-inch strips)
1/2 cup shredded, fat-free cheddar cheese
4 oz. canned, diced green chiles (1 can), drained, rinsed, optional
Directions:
Preheat oven to 350 degrees F.
Coat a large nonstick pan with cooking spray and warm to medium-high heat. Add chicken cutlets and sauté until fully-cooked, about 7 to 8 minutes per side depending on thickness. Transfer chicken to a plate and cut chicken into a few pieces to cool quickly. When able to handle, cut chicken into cubes.
In a large bowl, add condensed soup. Into the bowl, let kids add drained tomatoes, drained corn, and chile powder, along with thawed stir-fry vegetables (and drained green chiles if using). Add cooked chicken and let kids use a spoon to stir mixture until combined.
Coat a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Cut the corn tortillas into 1-inch strips. Pour 1/3 chicken mixture on the bottom of the dish, using a spatula to make into an even layer. Have kids layer half the tortillas strips on top of chicken mixture. Repeat once more with 1/3 chicken mixture in an even layer and remaining tortilla strips. Then, have kids top with remaining 1/3 chicken mixture in an even layer. Have kids sprinkle cheese on top.
Bake in oven until warmed through and bubbly, about 30 to 40 minutes. Remove from oven and let sit 5 minutes. Then, cut and serve.
Quick Tips:
Keep it Healthy: Turn this recipe into a healthy dip for gatherings. Just omit the tortillas from the recipe. In a large bowl, add all the ingredients except cheese, plus 1 or 2 chopped fresh jalapenos (if you like it spicy) and 1 can rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita chips.
Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe
Nutritional Information:
Calories: 401 Per Serving
Protein: 41g Per Serving
Fiber: 6g Per Serving
Cost Per Serving: $3.35
To learn more about the Light King Ranch Chicken Casserole Recipe from the American Heart Association, click here. More - in Recipes
Broccoli and Cheese Casserole
Ingredients:
1 pound broccoli florets
3 Tbsp butter
3 Tbsp flour
2 cups whole or low-fat milk
2 cups 8 ounces shredded cheese (I used an Italian cheese blend)
2 large eggs whisked
1 tsp salt
lots of fresh cracked black pepper
a good grating of fresh nutmeg about 1/8 ~ 1/4 tsp, to taste
Instructions:
Set oven to 325⁰F
Lightly butter a casserole dish.
Chop the broccoli, including the tender stems, into bite-sized pieces. Put in a glass bowl, add a tiny splash of water, and microwave for 2 minutes. Remove and drain really well.
Melt the butter in a saucepan over medium heat and add the flour, stir for about a minute. Slowly pour in the milk, whisking or stirring continuously, until it thickens and just comes to a simmer. Remove from heat.
Let it cool for a minute, and then stir in the cheese, then the eggs, and seasonings. (When I add the beaten eggs I stir or whisk briskly so they don’t scramble). Fold in the broccoli and turn into the casserole.
Bake for about 1 hour, or until browned and bubbly. You can run it under the broiler for the last minute or two to brown it if you like. More - in Recipes
Banana Split Berry Yogurt Parfaits
By The American Heart Association
This Simple Cooking with Heart simple but indulgent-tasting banana split recipe might become your new favorite dessert.
Ingredients:
2 6-ounces packaged, fat-free pineapple yogurt
1 cup sliced strawberries OR 1 cup mixed berries
1 large banana (about 1 cup sliced)
1/4 cup low-fat granola (4 Tbsp)
1 tablespoon cocoa (unsweetened)
1 tablespoon confectioner’s sugar
2 tsp hot water
Directions:
To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.
In small cup, stir together cocoa, confectioners’ sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.
Quick Tips:
Keep it Healthy: Yogurt can be a delicious, healthier substitute for ice cream or whipped cream in any recipe.
Tip: Instead of fresh berries you can substitute 1 cup frozen mixed berries, thawed.
Substitute any flavor of nonfat yogurt you enjoy.
Nutritional Information:
Calories: 157 Per Serving
Protein: 6g Per Serving
Fiber: 2g Per Serving
Cost Per Serving: $1.24
To learn more about the Banana Split Berry Yogurt Parfaits Recipe from the American Heart Association, click here. More - in Recipes
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