| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Dutch | Poultry, Main dish, Low-fat | 4 | Servings |
INGREDIENTS
| 1 | tb | Olive oil |
| 3 | lg | Garlic cloves peeled and minced |
| 1 1/2 | c | Chopped onion |
| 1 | lg | Sweet red pepper cut into small dice |
| 1 | lb | Chicken breast meat (boneless, skinless) cut into 1-inch chunks |
| 3 | md | Tomatoes; peeled & diced |
| 1 | sm | Head broccoli; stems sliced, flowerets cut into bite-sized pieces, and steamed for 3 minutes |
| 16 | oz | Canned pink or kidney beans drained and rinsed |
| 1 | c | Medium-hot salsa |
| 1/4 | c | Chopped cilantro (optional) |
| Freshly ground black pepper (to taste) |
INSTRUCTIONS
In a large nonstick skillet or Dutch oven, heat the olive oil briefly, add the garlic and onion, and saute for 3 minutes or until they are softened. Add the red pepper and saute for another 2 minutes. Add the remaining ingredients and bring the mixture to a boil over medium heat. Stir gently, reduce the heat, cover the pot, and simmer for 5 to 7 minutes or until the chicken is just done. Check the seasonings before serving. Per Serving: Calories: 305 Protein: 31 grams Carb: 36 grams Sodium: 467 mg Fat: 5 grams (15% of calories) * Adapted from Jane Brody's "Good Food Gourmet" * Published in: Nutrition Action Healthletter (CSPI) * Typed for you by Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/54lowfat.zip
A Message from our Provider:
“The real God: don’t settle for substitutes”