Main Dishes

Baked Southwestern Flautas

20

Flautas without frying! Healthier and just as good!

3
1 boneless, skinless chicken breast, diced
1/2 tablespoon grill seasoning (I use Weber's Kick'N Chicken)
2 tablespoons olive oil
2 tablespoons minced bell pepper
1/3 frozen corn
1/4 cup black beans, drained and rinsed
2 tablespoons diced, canned jalapenos
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
pinch of cayenne pepper
3/4 cup Mexican blend shredded cheese
five 7-inch flour tortillas
vegetable oil for brushing
Preheat oven to 450 degrees. Heat olive oil in a skillet over medium-high heat and add chicken and grill seasoning. Cook until chicken is almost done; add bell pepper and saute until tender, 2-3 more...
See the full directions on my site
Nutritions

Calories
325

Sodium
929mg
38% DV

Fat
20g
31% DV

Protein
15g
31% DV

Carbs
14g
5% DV

Fiber
4g
19% DV

A pot of homemade Chicken and Rice Soup is a cozy farmhouse favorite! Made from scratch with tender chicken breasts, fresh vegetables and white rice, it's a nourishing meal that will warm you from the inside out. Add biscuits, dinner rolls, or a crusty loaf of bread to complete the satisfying, easy dinner on a chilly day.

2 bone in skin on chicken breasts
1 T canola oil
1/2 c finely diced onion
1/2 c finely diced celery
1/2 c finely diced carrots
1 clove minced garlic
1 bay leaf
2 t minced fresh thyme
2 t minced fresh rosemary
8 c chicken stock
4 c cooked white rice
2 T chopped fresh parsley
1 T fresh lemon juice
12 cups
  • Pat chicken dry with paper towels and season with salt and pepper on all sides.
  • Heat oil in a large Dutch oven or soup pot over medium-high heat until shimmering. Add the chicken and cook...
    See the full directions on my site
Nutritions

Calories
7467

Sodium
8299mg
345% DV

Fat
81g
125% DV

Protein
269g
538% DV

Carbs
1348g
458% DV

Fiber
59g
238% DV

Tuna Noodle Casserole

499

Family friendly Tuna Noodle Casserole made with a simple cheddar cheese sauce and crunchy buttery Parmesan panko breadcrumbs,

Tuna Casserole:
8 ounces wide egg noodles
5 tablespoons butter (unsalted)
5 tablespoons flour
2 1/2 cups milk (2%)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon sea salt
1/2 teaspoon fresh ground black pepper
1 teaspoon dried parsley
1 cup shredded sharp cheddar
1 cup shredded white cheddar
2 pouches tuna in water
1 cup frozen baby peas
Crumb Topping:
1/2 cup panko breadcrumbs
2 tablespoons butter melted
2 tablespoons grated Parmesan
1/2 teaspoon dried parsley
6
Nutritions

Calories
517

Sodium
605mg
25% DV

Fat
30g
46% DV

Protein
20g
41% DV

Carbs
38g
13% DV

Fiber
4g
18% DV
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