Food for Thought – September

By Tony B. Director of Research and Information

Hi, Voice readers! I hope that you are all enjoying the blog posts and the feedback so far has been wonderful. This month I wanted to tackle a classic dish that normally isn’t very renal friendly and make it something that you can enjoy year round, guilt free. Tacos are considered bad for a renal diet because of high potassium from salsa and tomatoes, phosphorous from dairy and beans and sodium from the seasoning packets and fat from ground beef. To work around these potential trouble areas, I have chosen lean meat, created a seasoning mix that is high on flavor and low on salt and replaced trouble items such as tomatoes and beans. As with any recipe, this is a guide and you should feel free to try different combinations and please do let us know how you like it. Comments below are always welcome and keep sending suggestions for next month’s Food for Thought! Finally, I encourage anyone who makes the dish to send in pictures of the cooking process or the final dish. The best pictures will be added to the post or even used as the featured image.

Chicken Taco Casserole (fork and knife taco)
Taco seasoning without the store bought packet
1 tablespoon of chili powder
½ tablespoon of red pepper flakes, paprika
1 teaspoon of black or lemon pepper, ground cumin
¼ teaspoon of garlic powder, onion powder, oregano
½ teaspoon of salt (optional)

Taco ingredients

2 lbs. of chicken breast meat
12 small corn soft tortillas
1 cup of corn
2 jalapenos
1 lime
¼ cup of cilantro chopped
½ of a medium onion
¼ cup of water
¼ cup of no added or low sodium tomato sauce
¼ cup of shredded low fat cheddar cheese (optional)

Cooking instructions

First, make your spice mix by combining all of the seasoning ingredients into a large mixing bowl. After this, stir in your quarter cup of water to create a sauce. Cut your lime in half and squeeze the juice of half of it into the mixture and set the bowl aside.

Spray non-stick cooking spray into either two 8X8 or one 9X13 long rectangular baking dish. Line the smaller baking dishes with two tortillas on each or six on the larger size, and set the dish(es) aside. Then trim any excess fat off of your chicken and cut into 1-2 inch strips or cubes. Place the chicken into the seasoning sauce bowl, stir around to coat, and allow it to set while you prep the other vegetables.

Remove the seeds (if you leave them in there is more spice/heat) from the jalapenos and dice the remaining pepper finely. Next, chop the onion and cilantro into small pieces. After you have chopped your vegetables, add your chicken mixture to a large saucepan and turn the burner to medium. Stir occasionally and then add your onion, jalapeno and corn. After you start cooking the filling, preheat your oven to 375 degrees. Cook the chicken approximately 8-10 minutes or until it is nearly cooked through. Turn off the burner and add in the tomato sauce and cilantro. Pour 1/3 of the chicken mixture into your small square 8 inch baking dishes or ½ if using the larger rectangular pan. Then add a layer of tortillas and cover with another 1/3 of the meat or the rest of the mixture for the larger pan. Repeat the process again for the smaller pans. Once you have layered your casserole (three layers in the small pans and two layers in the rectangle pan), sprinkle the cheese evenly over the top. Bake for an additional 15-20 minutes and enjoy!

Comments

  1. I enjoyed reading this. Thanks for doing such a good job. I will check to your site to find out more and recommend my people about your website

  2. Great website. Thank a lot for writing that. I will definitely return back to read more and inform my friends about this

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