Monday, September 20, 2010

Chicken Tortilla Soup Recipe- Delicious!


3 Whole wheat tortillas (6-inch)
2 tablespoons canola oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeƱo chile, seeded, chopped
1 carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1 can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1 can of black beans, rinsed and drained
1 cup of frozen corn
1/2 teaspoon coarse (kosher or sea) salt
3 cups shredded cooked chicken breast seasoned with cumin and chili powder
Avocado slices, if desired
Shredded Reduced Fat Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges

1. Heat oven to 450°F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.

2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes, corn, black beans, and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.

3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges. Makes 6-8 servings

Nutritional Information:
1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 30mg; Sodium 710mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 3g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 6%; Iron 8%

Wednesday, September 8, 2010

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

Back To School Healthy Brown Bag Lunches

Healthy Brown Bag Lunches by Dietitian, Lara Veazey, MA,RD/LD, NSCA-CPT
Ham and low-fat American cheese on a whole wheat hot dog bun
Carrot sticks and cherry tomatoes
Vanilla pudding cup
Low-fat milk
Whole wheat pita pocket with chicken salad (made with low-fat mayo)
Ants on a log (celery with peanut butter and raisins on top)
low-fat cheese cubes cubes
Low-fat milk
Bagel pizza (made with whole-wheat bagel, low-fat shredded cheese)
Carrot sticksLow-fat yogurt with blueberries

Low-fat milk
Peanut Butter and Jelly (low sugar) on whole-wheat bread
Apple sauce
String cheeseLow-fat milk
Whole-wheat tortilla wrap (made with black beans, low-fat shredded cheese, lettuce, and corn)
Baked tortilla chips and salsaPeach slicesLow-fat milk
Turkey, tomato and low-fat Swiss cheese on a bagel
Low-fat yogurt with sliced bananas

Low-fat milk
Whole-wheat crackers
Low-fat cheese cubes
Granola bar
Low-fat milk
Peanut butter and apple sandwich on whole-wheat bread

Honeydew and cantaloupe slices
Low-fat milk
Veggie wrap (made with low-fat cream cheese, carrots and raisins on a whole-wheat flour tortilla)
-Apple w/ peanut butter-Vanilla WafersLow-fat milk
Bagel with banana slices and peanut butter
Low-fat yogurt and strawberries
Graham crackersLow-fat milk
Fruit and low-fat cream cheese sandwich on whole-wheat bread
Celery sticks w/ Peanut butterChocolate pudding cup Low-fat milk
Bugs Bunny salad (1/4 cup shredded carrots, 2 T raisins, 2 T chopped walnuts) with yogurt-honey dressing (2 T plain yogurt and 1T honey)
Graham crackers
String cheese
Low-fat milk
Cold pasta salad (made with whole-wheat pasta, diced vegetables, low-fat mayo and chicken)
Sliced apples with peanut butter
Low-fat milk
Mini-croissant with ham and low-fat cheddar cheese
Whole-wheat crackers

Low-fat milk
Roast beef sandwich (made with low-fat Swiss and on whole-wheat bun)

 Mandarin orangesTapioca pudding cup
Low-fat milk
Turkey quesadilla (made with low-fat cheese, lettuce, and tomatoes)
Baked tortilla chips

Fruit cup
Low-fat milk
Whole-wheat pita pocket with tuna salad (made with low-fat mayo)
Carrot sticks
Low-fat yogurt with Apple slices
Low-fat milk
Pocket pizza (made with 2 tsp. pizza sauce, 2 tbs. red-fat mozzarella cheese)
Celery Sticks with peanut butter and craisins
Low-fat milk
Kebabs of cherry tomatoes, low-fat cheese, olives, and ham
Low-fat yogurt with a banana
Vanilla wafers
Low-fat milk
Peanut butter and honey sandwich on whole-wheat bread

Carrot sticks and cherry tomatoes
String cheese
Low-fat milk
 It's Back to School time again and be sure to check out these healthy brown bag lunch tips can help make filling your kid's lunch box stress-free:
  • Make several containers or snack size pre-portioned baggies of items to include in your child's lunches for the week (vegetables, crackers, pretzels, dry cereal)

  • Organize your storage container drawer and have a staging area set up with everything you need in one place, including
    • At least two insulated lunch boxes or brown bags
    • Plastic baggies (snack size and sandwich)
    • Storage containers in all sizes
    • Spoons, forks, napkins, and straws 
    • re-freezable ice packs 
    • Thermos or water bottle
  • Buy 8-fl-oz bottles of water or fill several water bottles, and keep the refrigerator stocked for the week; in the summer months, you may choose to freeze these, so the ice is melted into cold water by lunch
  • Have your child purchase milk, chocolate milk or orange juice, if possible, at school; this way you don't have to worry about packing a drink, spoilage, or leaking

  • Know what to pack
    • It's OK if your child likes to have a conventional lunch that includes a sandwich, fruit, vegetables, snack item, and a drink 
    • If your kid prefers to "pick" and does better with yogurt or cheese, for example, make sure you balance the meal so that it contains protein, fruit and/or vegetables, some carbohydrate, and fat
  • Involve your child in packing the lunch, as much as possible; older children can often prepare and pack their own lunch with adult supervision
  • If you are planning to pack dinner leftovers for lunch, pack the storage container as you are cleaning up for dinner—this saves time