Wednesday, February 13, 2013

Personal Low-Fat King Ranch Chicken

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

The only cooking part in this recipe is the stir-frying of the vegetables and spices.  Everything else is dish preparation; Provided you already have the chicken, cheese-sauce and tortilla chips handy.  If not, you will need to prepare these as well.  Links to my recipes have been provided.

Personal Low-Fat King Ranch Chicken
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.


Makes 4 servings, 1 Prepared Dish Each

Ingredients:
Cooking part
- Non-stick Cooking Spray, Butter Flavored
- 1 cup Bell Pepper, diced
- 1/2 cup Onion, diced
- 1 medium Tomato, diced
- 2 tsp Fresh Cilantro, chopped or 1 Knorr's Cilantro Cube
- 1 tsp garlic powder
- 1/4 tsp salt
- 1 can Rotel, Original or Great Value brand, slightly drained

Dish Preparation Part
- 2 cups Sweet Whole Kernel Corn, drained, divided by 4 (1/4th can each)
- 64 Oven-Baked Corn Tortilla Chips©, divided by 4 (16 chips each)
- 2 Cups of Multi-Use Low-Fat Cheese Sauce©, divided by 4 ( 1/2 cup each)
- 1 lb. Seasoned Grilled Chicken©, cubed, divided by 4 (4 oz. each)

Kitchenware:
- Wooden Spoon
- Medium Frying Pan
- Rubber Spatula

Preparation:
Cooking part
- One thing you will notice in all my recipes is that I use no oil whatsoever. None. I always use cooking spray. Today you can pick from several varieties in your local grocery store.  Also, you will want to use the spray generously, otherwise you will have a hot sticky mess.  But I never do.  I'm always spraying.

- With temperature on medium-heat, spray the frying pan generously with cooking spray and allow to get hot before adding your onions and bell peppers.  Spray some more cooking spray and stir-fry for 5 minutes, spray some more cooking spray, add your tomato, garlic, salt and let fry for another 3 minutes before adding your can of Rotel.  Cover, reduce to low and let simmer for 5 minutes.  Really, all your doing is spraying stir-frying and spraying. lol.

- Once done divide into 4 equal servings. [see picture above]

Dish Preparation Part
- Preparing a dish is pretty simple.  Rinse and dry your frying pan, and spray cooking spray generously. Place on medium-heat and stir-fry 1/2 cup of  corn for a minute, throw in 1/4th of the vegetable mixture, 4 oz. of chicken, and stir-fry for an additional 3 minutes.  Add 16 corn chips and 6 oz. of cheese sauce to the pan, and mix all ingredients well.  Pour onto serving dish or plate.
I prepare each dish individually in order to achieve the nutritional goals below.

Video:
Uses:
- Dinner parties, romantic dinners, or just because :-)

Nutritional Facts:
Serving Size = 1 Prepared Dish 

Calories 377 Sodium 2067 mg
Total Fat 6 g Potassium 560 mg
Saturated 2 g Total Carbs 45 g
Polyunsaturated 1 g Dietary Fiber 7 g
Monounsaturated 1 g Sugars 16 g
Trans 0 g Protein 34 g
Cholesterol 71 mg  

No comments:

Post a Comment