Food writer: Carolyn Cashen

This recipe is a version of a Canadian restaurant favorite. It’s 700 calories; which is a little high.

  • Serves: 4 complete meal servings
  • Approximate costs: $4.25 per serving
  • Cooking utensils needed: large skillet, microwave
  • 1 medium-sized green pepper, (about 1-1/2 cups), medium-diced
  • 1 medium-sized yellow onion (about 1 cup), diced
  • 2 teaspoons pickled jalapenos, minced
  • 1 lb. extra lean ground chicken
  • 1/2 teaspoon dried oregano leaves
  • 1/2 teaspoon salt
  • Pinch of freshly ground black pepper
  • 1-1/2 cups/12 ounces tomato sauce
  • 1 cup canned red kidney beans, drained
  • 1 large tomato, medium-diced
  • 1 teaspoon chili powder
  • 220 g bag of whole grain tortilla chips
  • Low-fat (5%-fat) sour cream as needed (about 1/2 cup)
  • 1 cup shredded part-skim mozzarella and cheddar cheese mix
  • 1/2 cup green onions, thinly sliced
  1. Saute the green pepper in oil, in a large skillet, for 5 minutes. Add the onion and jalapeno. Cook, covered, for 3 or 4 more minutes, or until the onion becomes translucent.
  2. Add the ground chicken, oregano, salt and black pepper. Cook, over a moderate heat, for 6 to 8 minutes. Drain any remaining fat. 
  3. Remove the pan from the heat. Add the tomato sauce, kidney beans, corn, tomato and chili powder. Reduce the heat to medium-low. Cook, covered, for 8 to 10 minutes. Stir periodically. 
  4. Place 1 cup of the chicken mixture in the center of each dish. Arrange 2 cups of tortilla chips around the chicken. Dot the chicken and chips with 2 heaping teaspoons of sour cream. Sprinkle the chicken and chips with 1/4 cup shredded cheese, and then 1/8 cup green onions.
  5. Heat each serving in the microwave, for 1 to 1-1/2 minutes, or until the cheese has melted.

Calories: 700 per serving

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s