Sunday, May 10, 2009
Sorry it's been a while! Some crazy schedules and computer troubles, but lots of updates coming! This is a common dish in the blogging world, but I still wanted to post it, as it's my own twist and of course, is a healthy choice option.
4 frozen boneless skinless chicken breast (1.5-2 lbs)
1 cup salsa (hot or medium)
1 package taco seasoning
1 can 98% fat free cream of chicken soup
1 small onion, chopped
1 small can green chilies, undrained
1/2 cup reduced fat sour cream
Use medium to large sized crock pot. Spray inside of crock pot with cooking spray. Add frozen chicken. In a separate bowl, mix together salsa (I often use one 15 oz. jar which is more than 1 cup), taco seasoning (I use hot & spicy but mild works too) and cream of chicken soup. Add to crock pot, mix in with chicken and cook on low for 8-9 hours or on high about 4 hours.
When chicken is done, turn off crock pot, remove cover and let it cool a bit. Meanwhile, chop the onion. After allowing it to cool for a bit, take two forks and shred the chicken. Mix in the onion, green chilies, sour cream and heat on low about 30 minutes.
Serve on tortillas (see notes), as a taco salad or over tortilla chips.
Makes at least 12 servings.
Review and Notes:
While there are a lot of these recipes floating out there, this one has some good flavors and works well as a base for tacos. I know a lot of my recipes use onion so if you don't like it, that would be an easy thing to cut out. This recipe makes a decent amount which is nice to have as leftovers for lunch, etc. I also like that the amount of heat added with the salsa and taco seasoning can be adapted to one's tastes. This would also work well to serve at a casual party with a taco bar. Overall great option.
For the tortillas, a great way to make this dish still low in points, is to get whole wheat tortillas that are about 1 WW point. Tortilla shells can vary a lot between brands and even if something is called "wheat" or "with whole grains" that doesn't mean it's the best option. Find something that is around 100 calories or less and has a decent amount of dietary fiber. For these, I generally find something over 5 grams per tortilla shell.
To make tacos, top with fresh cilantro, tomatoes, reduced fat cheese, lettuce and other favorite taco seasonings. The only thing I listed that is going to add significant calories is the cheese. Since the chicken is so flavorful, not a lot of cheese is needed. Keeping the portion in control will make this a great dinner option.
2.7 grams of fat (1.2 saturated)
.9 grams dietary fiber
3 WW points Print this post