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Chicken Fajitas

Meal planning saves time and encourages variety. What does meal planning include? It can be individualized to meet your needs and can look different for everyone. It could involve sitting down each Sunday and planning out the week’s menu and creating a grocery list based on your selection. It could be looking at your pantry, refrigerator and freezer and deciding what foods could be made into a meal for tonight’s dinner.

Chicken Fajitas is a recipe that can easily be adapted for what you have in your refrigerator and pantry. Chicken and tortillas are at the heart of the recipe, but the seasonings and beans can be omitted, dipping sauces can be altered, cheese and onion can be omitted. To make a recipe diabetic friendly, we are aiming for 45-60 grams of carbohydrate. The tasty recipe below meets that guideline.

Chicken Fajitas

Serves 4 (2 fajitas/serving)

Recipe adapted from: https://www.chowhound.com/recipes/basic-chicken-fajitas-29564

What You Need:

  • 1 lb boneless, skinless chicken breasts, thinly sliced
  • 1 ½ Tablespoon minced garlic
  • ½ teaspoon chili powder
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • 1 Tablespoon canola oil
  • 3 bell peppers (yellow, green, red), sliced
  • 1 yellow onion, sliced
  • 1 (15oz) can no-salt-added black beans, drained and rinsed
  • 1 cup Mexican cheese, shredded
  • ¼ cup guacamole
  • ½ cup salsa
  • ¼ cup light sour cream
  • 8 small Carb Balance or whole wheat tortillas

What You Do:

  1. In medium skillet, cook chicken, minced garlic, chili powder, coriander and cumin over medium high heat. Once thoroughly cooked, set chicken aside.
  2. With 1 Tbsp of canola oil, cook peppers and onion until slightly translucent.
  3. To each tortilla, add a scoop of chicken, black beans, pepper/onion mix, and top with 2 Tbsp shredded cheese.
  4. Place salsa, sour cream and guacamole in bowls for dipping, if desired.
Nutrition Facts Amount Per Serving
Total Calories 484 Calories
Protein 37 grams
Carbohydrate 45 grams
Dietary Fiber 12 grams
Total Fat 18 grams

 

Blog post provided by:
Megan Kemp, RDN, LD


Quick Southwestern Chicken Barley Chili
Quick Southwestern Chicken Barley ChiliQuick Southwestern Chicken Barley Chili

Ingredients:
1 can (14.5 oz) diced tomatoes, no salt added,undrained
1/2 cup salsa
1 can (14.5 oz) fat-free chicken broth
1 cup Quaker® Quick Barley
3 cups water
1 tablespoon chili powder
1 teaspoon cumin
1 can (15 oz ) black beans, drained and rinsed
1 cup frozen whole kernel corn
1/2 cup chopped green pepper
3 cups cooked chicken breast, cut into bite-sized pieces(about 1-1/2 lbs boneless before cooking)

Preparation:
In 6-qt saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 10 minutes, stirring occasionally. Add beans, corn, pepper and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency. 


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


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