1 tablespoon chili powder
2 cups cooked, diced chicken
1/2 cup 2 percent reduced-fat cheddar cheese, shredded
PREPARE brown rice according to package instructions. While the rice cooks, mix the tomatoes, black beans, corn, chili powder and chicken in a large skillet.
COOK over medium heat until heated through. Add the cooked rice and stir thoroughly. Top with shredded cheese. Serve hot.
Nutrition information: 230 calories, 5 g total fat, 2 g saturated fat, 40 mg cholesterol, 580 mg sodium, 31 g total carbohydrate, 7 g dietary fiber, 20 g protein.
Makes 6 servings. Source: Iowa State University Extension.
4 ounces low-fat cream cheese
1 14.7-ounce can salmon
3 tablespoons light Italian dressing
1/4 teaspoon black pepper
6 8-inch whole-wheat tortillas
Rinsed lettuce or spinach leaves
SOFTEN cream cheese in medium bowl. Drain salmon in a colander and rinse with water. Add salmon, dressing and pepper to cream cheese in medium bowl. Stir to blend.
SPREAD 1/3 cup filling on each tortilla. Spread to edges. Slice tomato and cut slices in half.
PEEL and half cucumbers. Scoop out seeds with a spoon. Cut in half crosswise. Place on flat side and cut into narrow strips.
PLACE lettuce or spinach leaves in the center of the tortilla. Top with tomato and cucumber down the center of tortilla. Roll up tightly. Serve immediately.
Nutrition information: 320 calories, 12 g total fat, 4 g saturated fat, 40 mg cholesterol, 700 mg sodium, 27 g total carbohydrates, 3 g dietary fiber, 22 g protein.
Fresh or frozen spinach, thawed
Instant brown rice
Cream of chicken soup
Canned Mexican-style tomatoes
Canned diced tomatoes
Canned black beans
Cooked diced chicken
Shredded mozzarella cheese
Shredded cheddar cheese
Low-fat or nonfat milk
Pantry staples: vegetable oil, salt, pepper, garlic, olive oil, chili powder
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.