Saturday, December 5, 2009

A Quick and Healthy Meal during the Holidays

I’m sure you’ve heard before that the average person gains 7 pounds over the holidays. If you already have a weight problem, you tend to keep that new addition around permanently. While the holiday season can be a lot of fun, it’s also full of temptations and challenges to a healthy lifestyle. One of the ways you can keep yourself on the right path is to arm yourself with some very quick and easy but healthy and tasty recipes. I’ve got a great one for you!

Southwest Easy-Oven Chicken


1 cup low-sodium chicken broth

1 15 oz can black beans

1 15 oz can pinto beans (original recipe calls for kidney beans)

Jar of salsa (original recipe recommended ¾ cup – use your favorite)

2 garlic cloves, minced

1 pound skinless, boneless chicken breasts

Optional additions:

1 onion, chopped

1 green pepper, chopped

Cumin or chili powder – 1 teaspoon each


1. Preheat the oven to 350 degrees F.

2. Dump it all into a 13-by-9 inch baking pan. (Original recipe does say to rinse and drain the beans - I find that a waste of time.) I make sure the chicken breasts are buried by the liquid, beans, etc.

3. Bake, stirring once, until the chicken is cooked through and the liquid is reduced, about 45 minutes. Once cool enough to touch, shred the chicken and add it back to the pan.

There are lots of options in how to serve this. One day, I may eat it “straight”. The next day, I may serve it on a baked potato. I use it as taco filling and serve it on corn tortillas. I also like to cut the tortillas in quarters, bake them until they are like chips, and then use them to eat the southwest chicken dish like chips and salsa.

The original recipe appears on page 139 of Weight Watchers Simply the Best 250 Prizewinning Family Recipes published in 1997.

It makes 6 servings. Each serving is 4 points and provides: 2 breads, 2 protein/milks

Per Serving: 241 Calories, 2 g Total Fat, 0 g Saturated Fat, 42 mg Cholesterol, 385 mg Sodium, 29 g Total Carbohydrate, 3 g Dietary Fiber, 27 g Protein, 43 mg Calcium.

Do you have any favorite “quick and easy by healthy and tasty” recipes you’d like to share?


Trish Milburn (Tricia Mills) on December 8, 2009 at 9:39 AM said...

Sounds good. I'm just wrote down the ingredients I don't have on my shopping list so I can try this one out.

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