Search Google Appliance

Blog

Chicken Con Queso

June 23, 2011 by HealthyFamilies BC

Log in or register to post comments Print

This quick and easy to make chicken dish is perfect for dinner and your family will love it!

Prep Time: 30 minutes
Cooking Time: 45 minutes
Makes: 6 to 8 servings

Make-ahead tip: Before baking, let cool; cover and refrigerate for up to 2 days or freeze for up to 3 months. Let thaw before baking. Add about 10 minutes to baking time. To cook rice: Bring 1½ cups (375 mL) water and ¾ cup (175 mL) brown rice to boil. Reduce heat to low, cover and cook for about 25 minutes or until water is absorbed and rice is fluffy. Makes 2 cups (500 mL).Ingredients:

  • 2 tbsp (25 mL) soft non-hydrogentated margarine
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 3 green onions, chopped
  • 1 fresh jalapeño pepper, seeded and minced
  • 2 tsp (10 mL) chili powder
  • 1 tsp (5 mL) dried oregano leaves
  • 3 tbsp (45 mL) all purpose flour
  • 3 cups (750 mL) low-fat milk, heated
  • ¼ cup (50 mL) fresh chopped parsley
  • ¼ cup (50 mL) fresh chopped coriander
  • 2 tbsp (30 mL) tomato paste
  • 1 cup (250 mL) shredded light Monterey Jack cheese
  • 2 cups (500 mL) diced cooked chicken breast
  • 2 cups (500 mL) cooked brown rice

Directions:

  1. In large saucepan, melt margarine over medium heat.
  2. Add onions, garlic, green onions, jalapeño pepper, chili powder and oregano, stirring for about 3 minutes or until softened.
  3. Add flour and cook, stirring for 1 minute.
  4. Whisk in hot milk; cook, whisking often, until sauce begins to boil and thickens, about 10 minutes.
  5. Remove from heat; stir in parsley, coriander and tomato paste. Stir in cheese, until melted.
  6. Spread half of the sauce into shallow 8-inch (2 L) square casserole; top with rice then chicken. Cover with remaining sauce.
  7. Bake, covered, in 400° F (200° C) oven for 30 minutes. Uncover and bake for about 10 minutes or until bubbling and top is slightly golden.

Nutrition Facts per serving:

Calories: 338 Fat: 11 g Saturated: 4 g Cholesterol: 58 mg Sodium: 249 mg Potassium: 576 mg Carbohydrates: 31 g Fibre: 3 g Protein: 28 g

Reprinted with permission by the Heart and Stroke Foundation.

Topic: 
Log in or register to post comments Print

Comments (2)

Allister

Posted on Tuesday June 28, 2011 a 5:47pm

Mmmm, this sounds yummy. I am going to try this recipe out.

LauraN

Posted on Wednesday July 6, 2011 a 10:26pm

This looks great! When I make tacos at home we make our own seasoning as well -- lets us cut out the expensive, super salty packaged taco seasoning you buy at the store. When it comes time to add the seasoning to the meat, we just add lots of chili powder, some onion and/or garlic powder, dried oregano and some cayenne pepper for spice. I also like to add some chopped up fresh cilantro, but you could use dried too... It tastes just like the packaged stuff, but is way healthier (and no MSG!)

Archives

HealthyFamilies BC Tools

Breastfeeding Buddy

Breastfeeding Buddy

Launch

Sodium Sense

Sodium Sense

Launch

Your Virtual Shopping Tour

Shopping Sense

Launch

How Much Sugar Are You Drinking?

Sugary Drink Sense

Launch