1 tablespoon oil
3 boneless skinless chicken breast halves, cut into thin bite-sized strips
1 (15.25-oz) can whole kernel sweet corn, drained
1 cup chunky-style salsa
6 (8 to 10-inch) flour tortillas 3 oz. (3/5 cup) shredded
Cheddar cheese Sour Cream
1. Heat oil in a large skillet over medium-high heat until hot. Add chicken; cook and stir 5 to 6 minutes or until no longer pink.
2. Stir in corn and salsa. Reduce heat to medium; cook 4 to 6 minutes or until thoroughly heated.
3. Meanwhile, warm tortillas as directed on package. Spoon chicken mixture down center of each tortilla; sprinkle each with cheese. Roll up. Serve with sour cream and, if desired, additional salsa.
Nutrition Information Per Serving:
Serving size: 1/6 of Recipe * Calories: 410 * Calories from Fat: 140 * % Daily Value: Total Fat: 16 g 25% * Saturated Fat: 7 g 35% * Cholesterol: 60 mg 20% * Sodium: 800 mg 33% * Total Carbohydrate: 43 g 14% * Dietary Fiber: 3 g 12% * Sugars: 4 g * Protein: 23 g * Vitamin A: 10% * Vitamin C: 4% * Calcium: 20% * Iron 15% * Dietary Exchanges: 3 Starch, 2 Very Lean Meat, 2 1/2 Fat OR 3 Carbohydrates, 2 Very Lean Meat, 2 1/2 Fat.
With a non-stick skillet and nonstick cooking spray, you can get the appealing color and flavor of pan-fried chicken without all the oil. For best results, spay the skillet before heating.
Nonstick cooking spray is real cooking oil, mixed with small amounts of propellants in an aerosol can. The spray disperses oil in a far thinner layer than would be possible with regular oil or butter. A one second spray contains about .6 grams of fat. You can make your own nonstick cooking spray at home with a refillable canister sold at kitchen and household stores.
An inexpensive nonstick pan can give years of service if it is carefully maintained.
*Use only plastic or wooden utensils -- not metal, which can mar the finish.
*Wash gently with hot soapy water and a sponge or plastic scrubber
*Do not store other pans or dishes directly on the nonstick surface. If you must stack pans, protect the nonstick surface with a kitchen towel or paper towels.
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Excerpted from Pillsbury Complete Cookbook by The Pillsbury Company Copyright© 2000 by The Pillsbury Company. Excerpted by permission of Clarkson Potter, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.