So it’s all about the health of the meal, right? It’s really easy to just eat without thinking and that usually ends up with you thinking about it later and then feeling guilty about your choices. Or at least that’s how it ends up for women. Men don’t seem to have a guilty bone in their body when it comes to eating anything. Pfft. How annoying! I went to Target and I bought a bathroom scale two days ago and when I brought it home John and I stared at it in disgust and then both stepped on it to see the terrible news. You can’t get better if you don’t know where you’re starting from, right? So John weighted 10 pounds less than he thought he did and I… weighed exactly as much as I did in 2006 when I started my 85 pound weight loss. It was fun the first time when I lost that much weight, apparently subconsciously my head decided to have me start all over again. So up went the hand-made weekly schedule and from here on out I’ll be on that scale once every Sunday to see if I have been able to lose some weight. I did it before, I can do it again. *long sigh*
In order to do that I have to analyze everything I eat of every day… every minute and every second of my life. I’m not one of those lucky women that “forget to eat” or “eat everything they see” and remain petite. I have to cautiously think about it every minute of my life. It’s depressing but it’s for our future and the future of our children, right?
So since John and I have decided to try to go shopping once a week now (every Sunday) and plan 5 dinner meals for the weekdays, it’s my job to find the ones we’re going to eat, which also means it’s my job to learn how to make them healthy. B- rating from caloriecount.com and up, baby! First up from our Monday dinner was found here and was pretty much perfect as is, but I still went that extra step to make it “us” and figure out the nutritional values for it.
First thing you’re going to do is gather your supplies. That’s some pretty chicken, huh? Look at how simple this dish is going to be? If you’re a vegetarian you could substitute the veggie chicken strips here, but you wouldn’t really need to bake them, or if you do choose to bake them I would cut the baking time back to about 10 to 15 minutes. You don’t want to burn those little suckers! You should go ahead and preheat your oven to 375 while you’re preparing everything to make sure it’s nice and hot when you’re ready to start baking.
On both sides of the chicken go ahead and sprinkle as much of your taco seasoning as you’d like to. I didn’t really want us to have anything too spicy so I opted for the cheese taco seasoning, but honestly we could have done the original taco seasoning and had a nice little bite to it. I was pretty liberal with my application because I wanted serious flavor!
In a lightly greased baking pan pour your salsa of choice over the top of the chicken pieces. Go crazy if you want to because the juices will help the chicken stay moist. Pop it in the oven for about 35 minutes (I had to do it for an additional 10 minutes because I forgot to thaw my chicken… oops!).
Top with a little bit of reduced fat cheddar cheese and some sour cream, if you’d like to. I didn’t think the sour cream would help make a pretty picture so I just left it out of it, but it definitely added to the taste!
Caloriecount.com rates this at a B+ rating!
Good points - Very high in niacin, selenium, and vitamin B6, as well as high in phosphorus and vitamin B12.
Bad points - High in cholesterol and sodium - BOO!
- 4 skinless, boneless chicken breast halves
- 6 tsp taco seasoning (any of your choice)
- 2 cups salsa (any of your choice)
- 1 cup reduced fat shredded cheddar cheese
- 2 tbsp light sour cream
- Preheat oven to 375 degrees.
- Lightly grease a baking dish and sprinkle the taco seasoning on both sides of the thawed chicken breast.
- Pour a generous amount of salsa on top of each chicken breast and pop in the oven for 35 minutes (or until the center is no longer pink).
- Top with your cheddar cheese and some sour cream for extra yumminess.
Per serving - Calories: 414 Fat: 12.7g Saturated Fat: 3.5g Cholesterol: 169mg Sodium: 1442mg Carbohydrates: 10.8g Fiber: 2.6g Sugars: 4.0g Protein: 65.5g Vitamin A: 20% Vitamin C: 4% Calcium: 32% Iron: 17%