| 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
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