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The Recipe Instructions |
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Ingredients
1 lb ground chicken
1 can (1 lb) canned tomatoes undrained
1 can (1 lb) no-fat refried beans
1 package taco seasoning mix (or chili season, ing mix)
4 oz tortilla chips
1 ******garnishes******
1 fat free sour cream
1 shredded lettuce
1 chopped onions
1 grated low or non-fat cheese
1 chopped fresh tomatoes or fresh sal, sa
1 sliced ripe olives
Directions
Thoroughly cook ground chicken in a nonstick frying pan, breaking up
with a spoon or spatula. Drain all fat from meat. Add packet of seasoning
mix and the can of tomatoes, breaking tomatoes up with the spoon.
Add the can of refried beans and stir to combine well.
Let simmer for about 5 - 10 minutes for flavors to combine.
Put 1 oz. of tortilla chips on each of 4 plates.
Divide meat/bean mixture evenly over the chips. Top with your favorite
taco garnishes. Makes 4 healthy servings. Serve with a good non-alcoholic
beer.
Yummy!
Nutritional information figured using the Meal Mate Analysis Program,
ver. 3.7 Per serving: calories - 383, protein - 30 gm., carbohydrates -
44 gm., fat - 12 gm. Diabetic Exchanges: Bread/Starch - 1.3, Meat ~ 2.4,
Fat - .7, Vegetable - 4.6
I cannot vouch for how accurate this is figured as some items are not
listed in the database and I have to figure using substitutes, like
figuring how many fresh tomatoes to use as there is no listing for canned
tomatoes. So, take it with a grain of salt.
You could further lower the fat content by using the No Oil Tortilla
Chips which are baked and not fried or you could prepare your own chips by
cutting corn tortillas into wedges, sprinkling with water, placing on an
ungreased cookie sheet and baking at 350 degrees F until crisp and dry.
This recipe is a concoction of a friend. She originally used all the
good (?) stuff, ground beef, cheddar cheese, refried beans cooked with
lard, and whole milk sour cream. . She has since seen the error of her
ways. <VBG> It is just as good and a lot healthier. Please do try it and
give it a fair chance. I think you will like it. (Trish McKenna)
Servings: 4
Diet Taco Glop Recipe brought to you by Diet Recipes To-Go
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Brassicas, Superfoods that also help with your Weight loss (eg. Kohlrabi, Bok choy, Turnips and Radishes) Vegetablesi in the brassica family are jam-packed with vitamins (including vitamin c and folate), minerals (eg. selenium), fibre, chlorophyll and antioxidents. Amongst many other health and weight loss benefits, some of these nutrients are believed to reduce the risk of cancer. |