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Chicken And Chilies

January 27, 2023

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) ---------------------------------------------- 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