Thursday, July 5, 2012

Skinny Chicken

2 garlic cloves,minced
1-2 T. Chipotle chilies
1 1/2 C. tomato sauce
1/2 tsp. Chipotle chili powder
1/2 tsp. ground cumin
3/4 C. fat free chicken broth
salt and pepper to taste
1 tsp. vegetable oil
2 chicken breasts, cooked and shredded
1 C. diced onion
2 large garlic cloves, minced
1/4 C. chopped, fresh cilantro
salt to taste
1 tsp. ground cumin
1/2 tsp. dried oregano
1 tsp. Chipotle chili powder
1/3 C. fat free chicken broth
1/2 C. tomato sauce
8 (7 inch) reduced carb. whole wheat flour tortillas
1 C. shredded reduced fat Mexican cheese
non-stick cooking spray
1/2 C. chopped scallions or cilantro
fat free sour cream
Directions for sauce:
In a medium saucepan, spray non-stick spray and saute'  garlic.  Add chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper.  Bring to a boil.  Reduce heat to low and simmer for 5-10 min.  Set aside.  Preheat oven to 400 degrees.
Directions for chicken:
Heat vegetable oil in a medium sized skillet over medium high heat.  Saute' onions and garlic until soft, about 2 minutes.  Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce and chicken broth.  Cook 4-5 minutes and then remove from heat.
Spray 9x13 inch glass baking dish with non-stick spray.  Put 1/3 C. chicken mixture into each tortilla and roll up.  Place on baking dish seam side down.  Top with sauce and then cheese.  Cover with aluminum foil and bake on middle rack for 20-25 minutes.  Top with fat free sour cream, scallions and/or cilantro.  I also added some diced black olives into my chicken mixture.  Served with baked broccoli. **tip for chicken that I got off of the website.  Place chicken breasts in crock pot and cover with water or fat free chicken broth.  Cook on high for four hours.  Remove chicken and shred.  Store in fridge for your chicken recipes for the week.**

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