| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Caribbean | Low-fat | 4 | Servings |
INGREDIENTS
| 1 | c | Chopped onions |
| 1/2 | c | Chopped celery |
| 1/2 | c | Red and green bell peppers |
| diced | ||
| 4 1/2 | c | Low sodium chicken broth |
| defatted | ||
| 1 | c | Water |
| 2 | Bay leaves | |
| 1 | t | Chili powder |
| 1/2 | t | Curry powder |
| 1/2 | t | Dried thyme |
| 1/4 | t | Ground allspice |
| 1/8 | t | Freshly ground black pepper |
| 1 1/4 | lb | Skinless chicken breast |
| halves bone-in | ||
| 1/4 | c | White rice, dry measure |
| 14 1/2 | oz | Black beans, cooked rinsed |
| and drained |
INSTRUCTIONS
Review: "Zest and aroma! and Easy Freeze." In a large pot, combine the oil, onions, celery and red and/or green peppers. Cook over high heat, stirring, for 5 minutes, or until the vegetables soften. If needed, add a little water to prevent burning. Stir in the broth, water, bay leaves, chili powder, curry powder, thyme, allspice and black pepper. Add the chicken and bring to a boil. Reduce the heat and simmer, stirring occasionally, for 25 minutes, or until the chicken is cooked through. Transfer the chicken to a plate and set aside until cool enough to handle. Stir the rice and beans into the pot. Cover and simmer for 15 minutes, or until the rice is just tender. Remove chicken from bones and cut into bite-size pieces. Add to the pot and cook for 5 minutes. Remove and discard the bay leaves. 299 cals (6.5 g fat) Caribbean Chicken-Vegetable Soup FREEZES very well. - - Thaw the soup in the microwave on 50% power. - - Heat through on high power. Before serving, adjust the spiciness and garnish each bowl with chopped red peppers and nonfat yogurt. 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: 435
Calories From Fat: 65
Total Fat: 7.5g
Cholesterol: 120.5mg
Sodium: 456.2mg
Potassium: 1078.5mg
Carbohydrates: 32.5g
Fiber: 10.3g
Sugar: 2.4g
Protein: 59.2g