tsp canola oil
ground fat free chicken
can garlic & onion diced tomatoes
oz can of corn, drained
can pinto beans
can of diced green chilies
tsp chopped canned jalapeño (or fresh)
cup chopped frozen onions
tsp black pepper
tsp minced garlic from a jar (or 4 cloves fresh)
- 2 tsp chili powder or ancho chile powder
½ tsp cumin
free plain yogurt or sour cream
you do not want to mess with all the spices (salt
through oregano) you can use a pack of taco seasoning,
but you will get a nice dose of MSG and preservatives.
1 tbsp oil in a skillet. Brown chicken and onions,
adding seasonings as liquid begins to cook off. Add ¼
cup water, tomatoes, corn, jalapeño, chilies and beans.
Simmer until liquid thickens. Serve with tortilla chips
and garnish with sour cream or yogurt.