Healthy Baked Chicken Recipes with Tex Mex Cooking

Tex Mex Ingredients:

1 pound chicken, ground or ground turkey
6 roll, sandwich style
½ cup whole corn kernel
2 medium onions, chopped
2 clove garlic, minced
1 medium green bell pepper, chopped
1 jalapeno pepper, finely chopped
¾ cup tomato ketchup
1 teaspoon cumin, ground
1 teaspoon chili powder
1 teaspoon oregano, dried
4 teaspoon Worchester sauce
Pickles, dill, sliced
2 tablespoon cooking oil
Salt to taste

Method:

1. Take a large nonstick skillet and heat oil over medium flame. Stir in garlic, green pepper onion jalapeno pepper and corn kernels. Sauté for 5 minutes or till the onions are transparent and tender. Stir occasionally to prevent sticking of the vegetables at the bottom of the pan.
2. As the vegetables are done, add chicken or turkey, chili powder, ground cumin and oregano, stir well to mix. Cook till the chicken or turkey is no longer pink or for around 5 to 6 minutes.
3. Stir the tomato ketchup and Worchester sauce in the vegetables. Mix the sauce thoroughly and heat through for another 2 minutes.
4. As it gets well heated, divide this mixture evenly among the rolls. You may garnish the roll with pickle slices if desired. This recipe makes 6 servings.

Health tip:

• Use whole cereal or grain rolls, whole wheat flour rolls will offer many health benefits than rolls made from refined or white flours. Whole flour rolls are rich in many nutrients from B-complex vitamins to fiber.
• Trim all the visible fat from the turkey or chicken you use before cooking. Also choose only skinless chicken or turkey without the skin. The fat layer present beneath the skin is rich in saturated fat and cholesterol which should be limited in your diet.
• The tomato ketchup in this recipe provides an antioxidant present in tomatoes – lycopene. Lycopene offers many health benefits including lower risk for heart diseases. This recipe is diabetes friendly, however if you have high blood glucose levels then you can decrease the total amount of tomato ketchup in the recipe.
• Tex-Mex sloppy Joes can be enjoyed as a main dish for your lunch or supper. It provides about 280 calories, 23 gm proteins and 6 gm fat per serving. This can also be considered a moderate calorie, high protein recipe.
• The sodium content of this recipe is around 644 mg per serving, so a person with high blood pressure problem can cut down the total salt and ketchup from the recipe.