Chicken And Chilies
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Low-fat | 4 | Servings | |
INGREDIENTS
| 12 | oz | Skinless boneless chicken |
| breasts | ||
| 1/4 | t | Ground black pepper |
| 1/4 | t | Salt, optional |
| 2 | t | Olive oil |
| 1 | Onion, chopped | |
| 2 | Cloves garlic, minced | |
| 1 | c | Low sodium chicken broth |
| defatted | ||
| 8 | oz | Tomato sauce, low salt |
| 15 | oz | Black beans, cooked rinsed |
| and drained | ||
| 4 1/2 | oz | Mild green chili peppers |
| canned diced | ||
| 1 | t | Chili powder |
| 1/2 | t | Ground cumin |
| 1 | t | Sugar, to taste |
| 3 | c | Hot cooked rice |
INSTRUCTIONS
Review: Chopped green chili peppers and black beans turn thisdinner into a south-of-the-border fiesta! Serve with a tossed salad. Cube the chicken. Sprinkle with the black pepper and salt (if using). Coat a large no-stick frying pan with spray. Add the chicken and cook over medium-high heat for 5 minutes, or until the pieces begin to brown. Transfer to a bowl and set aside. In the same pan, combine the oil, onions, garlic and 2 tablespoons of the broth. Cook, stirring frequently, for 5 to 6 minutes, or until the onions are soft. Add the tomato sauce, beans and remaining broth to the pan. Stir to mix well. Add the chili peppers, chili powder, cumin and reserved chicken. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is tender and the liquid has thickened. Taste the sauce. If it's acidic, add the sugar. Serve with the rice. Per serving 288 calories; 5 g. total fat (14%). 0.8 g saturated fat; 34 mg. cholesterol; 776 mg sodium ISBN 0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o McRecipe Recipe By : Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #280 Date: Tue, 5 Nov 1996 14:54:42 -0800 (PST) From: PatH <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 566
Calories From Fat: 66
Total Fat: 7.5g
Cholesterol: 73.1mg
Sodium: 891.3mg
Potassium: 1075.5mg
Carbohydrates: 82g
Fiber: 11.3g
Sugar: 7.7g
Protein: 44.4g