Friday, 12 February 2010 00:17

Chicken, Corn and Green Chile Chowder

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SERVES 6

  • Ingredients
  • 1 large onion – chopped
  • 2 carrots – grated
  • 2 stalks of celery – chopped
  • 1 clove of garlic – minced
  • 2-3 cups fat free/low sodium chicken broth
  • 2 cups frozen corn – thawed
  • 2 cups cooked chicken breast – chopped (You can pick up a roasted chicken from the store and save time)
  • 1 – 4 oz can diced green chilies ½ tsp black pepper
  • ½ Tblsp cornstarch
  • 1 ½ cup fat free half and half
Preparation
  1. Spray saucepan with non-stick cooking spray. Add onion, carrot, celery, and garlic – sauté over med-high heat.
  2. Add some chicken broth (a little at a time to prevent burning) to the pan. Cook veggies until tender – about 8 to 10 minutes.
  3. Add remaining broth, corn, green chilies, chicken and pepper to the pan. Bring to a full boil and cook for another 2-3 minutes.
  4. Dissolve cornstarch in cold half and half. Stir that into the soup. Bring to another boil and serve.

NOTES: Great with a whole wheat crusty bread or a salad. Nice for winter!

Last modified on Friday, 12 February 2010 00:18

Recipes de Mi Mamá

We have taken our mamás’ y abuelitas’ traditional Hispanic recipes and made them fit our healthier lifestyles.

Some basic Tips to remember are:

Abuelita cooking

1. Look for alternatives to lard and butter. Try olive or sesame seed oil and use about half of what the recipe calls for, you can always add a little water to the oil if you need to.

2. Try to boil, grill and bake rather than fry.

3. Replace your white rice with brown rice and your grains with whole grains make sure to use corn tortillas rather than flower.

4. Double your fruits and vegetables in every recipe.

5. Substitute your steak and ground beef for leaner proteins such as chicken or ground turkey.

6. You can still have dessert but make sure that fruit is a major ingredient.

7. Make sure that your plate has ¼ lean protein, ¼ whole grains, and ½ fruits/vegetables.

8. Food Pyramid: www.mypyramid.gov

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