Southwestern Chicken

A favorite of a friend, Southwestern chicken is low-fat and flavorful.

For 6 servings of Southwestern Chicken, you will need:
6 chicken breast halves, boned and skinned
2 tsp cumin, divided
1 tsp minced garlic
1 15 ounce can of black beans rinsed and drained
1 cup frozen corn
2/3 cup picante sauce
1/2 cup diced red pepper
2 tablespoons chopped cilantro

First, season the chicken with 1 tsp cumin and  the garlic. coat a skillet with non stick cooking spray and place over medium heat. add chicken and cook 3-4 minutes. in a separate bowl, combine beans, corn, picante sauce, bell pepper and remaining cumin. spoon mixture over chicken  cook 6-8 minutes more or until done at a reduced heat.  Then remove chicken to a platter and keep warm. continue to heat the bean mixture at high heat another 2-3 minutes, stirring frequently.  spread bean mixture over chicken and top with cilantro. serve with picante sauce over rice or on non-fat flour tortillas.

Per serving, 211 calories, 30 g protein, 16 g carbohydrates, 3 g fat.

Homemade Tacos

Recipe 1 is a bulk recipe and recipe 2 is something much simplier for a single meal.

Recipe 1:
Taco Mix:
1/4 cup Chili Powder
1/4 cup Flour
3 Tablespoons dried Minced Onion
1 Tablespoon Garlic Powder
2 & 1/2 Teaspoon Salt
2 Teaspoon dried Oregano
2 Teaspoon ground Cumin
1 & 1/2 Teaspoon Cayenne Pepper
1 Teaspoon ground Coriander

Combine the above ingredients. Store in an airtight container in a cool place for up to one year.

Tacos:
1 pound lean ground beef
3/4 cup water
tortillas or taco shells
1/4 cup taco seasoning

In Large skillet cook beef over medium heat until meat is no longer pink. drain meat. Add seasoning and water. Bring to a boil. Cook and stir for 2 minutes.  Heat Tortillas or taco shells. Fill shells or tortillas with taco meat. Add toppings and eat.

Toppings:

Salsa or Taco sauce
Lettuce
Tomatoes
Cheese
Sour Cream
Or whatever else suits your fancy

Recipe 2:
Brown 1 pound of ground beef and drain off fat.. Add 1 medium chopped onion, 1 clove minced garlic,  3/4 teaspoon salt, 1 teaspoon chili powder,  1 cup of tomato sauce, 1/2 cup water. Simmer this together for 15-25 minutes while you warm the shells in a  350 oven and ready the toppings.  Then eat.