ADD, in a skillet sprayed with nonstick cooking spray the onions, pepper, garlic and celery; sauté until the vegetables are tender.
ADD the vegetable mixture to the soup pot. Stir in the chili powder, cumin and oregano.
SIMMER for 15 minutes. Check the vegetables for tenderness. Spoon into individual bowls, sprinkle with cheese, serve with baked chips on the side.
Nutrition information: Per serving: 355 calories, 4 grams total fat, 2 grams saturated fat, 25 grams protein, 55 grams carbohydrate, 12 grams fiber, 485 milligrams sodium.
Oven-Fried Parmesan Chicken
Makes 8 servings. Source: West Virginia University Family Nutrition Program.
4 boneless skinless chicken strips
1 cup nonfat plain yogurt
3/4 cup bread crumbs
4 tablespoons grated Parmesan cheese
2 tablespoons flour
1 teaspoon paprika
Nonfat vegetable spray
HEAT oven to 425° and spray cookie sheet with vegetable spray. Place chicken strips in yogurt and refrigerate while preparing the rest of the ingredients.
MIX in a medium bowl the remaining ingredients. Coat each piece of chicken well with yogurt and dredge in crumb mixture, pressing down on both sides to get a thick coat of crumbs on the chicken.
PLACE chicken strips on the cookie sheet, spray lightly with vegetable spray.
BAKE for 15 to 20 minutes or until chicken is fork tender and the internal temperature has reached 165°.
Nutrition information: Per serving: 140 calories, 3 grams total fat, 1 gram saturated fat, 17 grams protein, 12 grams total carbohydrates, 210 milligrams sodium, 38 milligrams cholesterol.
Source: West Virginia University Family Nutrition Program
1 1/2 pounds ground turkey breast
3 garlic cloves, minced
1 tablespoon olive oil
MIX ingredients together and form into 6 patties. Grill on a barbecue or under a oven broiler. Serve on a whole-wheat bun.
Nutrition information: Per serving: 222 calories, 10 grams total fat, 18 grams protein, 15 grams total carbohydrates, 215 milligrams sodium, 58 milligrams cholesterol.
Green bell peppers
Red bell peppers
10-inch flour tortillas
Taco seasoning mix
Fajita seasoning mix
Canned diced tomatoes
10-ounce can white chunk chicken
Ground turkey breast
White beans, canned or dried and cooked
Baked Doritos, small bags
Baked tortilla chips
Nonfat plain yogurt
Fat-free sour cream
Pantry staples: garlic cloves, chili powder, cumin, paprika, oregano, bread crumbs, grated Parmesan cheese, flour, nonfat vegetable cooking spray, olive oil
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. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.