SOUTHWESTERN CHICKEN POTPIE
½ box corn muffin mix
1/3 c. water
1 TB taco seasoning
10 oz tomatoes with green chilies
1 ½ c. cooked diced chicken breast
½ can black beans, rinsed
8 oz can corn, drained
Preheat oven to 350*. Spray 9×9 pan with cooking spray and set aside. In small bowl, add corn muffin mix, egg and water. Combine and set aside. In medium bowl add taco seasoning, tomatoes, chicken, black beans, and corn; pour into prepared pan. Top with corn muffin mix. Bake 30 minutes or until cornbread is lightly browned.
Yield: 4 servings. Per serving= 368 Calories; 11g Fat (26.7% calories from fat); 29g Protein; 38g Carbohydrate; 6g Dietary Fiber; 107mg Cholesterol; 949mg Sodium
Another way to eat chickpeas.
15 oz can chickpeas, rinsed and drained
11 oz tomatoes with green chilies, undrained
2 TB diced onion
Dash garlic powder
1 tsp extra virgin olive oil
1 TB ground cumin
1 TB ground coriander
½ tsp black pepper
Combine all ingredients in a small saucepan and bring to a boil; simmer on low for 10 minutes.
Yield: 5 servings. Per serving= 128 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 507mg Sodium.
Good soup. There are many things you could do to vary the recipe.
Sausage & Black Bean Soup
16 ounces cooked & drained pork sausage
2 (14.5 oz) cans fat-free chicken broth
15 oz black beans, canned
14 oz hominy, canned
4 oz pimientos
1/4 c. diced onion
dash garlic powder
1/2 tsp chili powder
1/2 tsp paprika
Combine all ingredients in 3 quart slow cooker. Cook on low 4 to 5 hours or on high for 2 to 2 ½ hours
Yield: 8 servings. Per serving (about 1 cup)= 303 Calories; 19g Fat (53.8% calories from fat); 19g Protein; 17g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 1211mg Sodium.