| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
Dutch |
Chicken, Low-fat |
8 |
Servings |
INGREDIENTS
| 1 |
tb |
Oil |
| 1 |
c |
Onions; chopped |
| 1/2 |
c |
Green pepper; chopped |
| 1 |
|
Clove garlic; minced |
| 15 |
oz |
Light red kidney beans; drained (can) |
| 14 |
oz |
Whole tomatoes; undrained, cut-up (can) |
| 1 3/4 |
c |
Chicken broth |
| 4 1/2 |
oz |
Diced green chilies; undrained (can) |
| 2 |
c |
Frozen whole kernel corn |
| 3/4 |
c |
Long-grain rice; uncooked |
| 1 |
ts |
Chili powder |
| 1/2 |
ts |
Salt, pepper |
| 2 |
tb |
Flour |
| 1 |
ts |
Garlic salt |
| 3 |
ts |
Paprika |
| 1 1/2 |
kg |
Frying chicken; skinless, cut up |
INSTRUCTIONS
1. In dutch oven or large saucepan over med-high, heat oil. Add onions,
pepper and cook and stir until tender. Add garlic and cook for 1 min. Add
beans through salt and pepper and mix well. Pour into 13"x9" baking dish.
2. In plastic bag, combine flour, garlic salt and paprika. Add chicken
and shake to coat. Place chicken pieces over rice mixture and press
lightly into rice.
3. Cover tightly with foil and bake at 375F for 60-75 mins until tender
and cooked through. Remove foil, bake 15 more mins until browned.
Directions (not ingredients) very slightly modified to avoid burning of
garlic.
Var: replace kidney beans with black beans, pigeon, cannellini beans or
even garbanzos.
Per serving:
330 calories, 8g fat (22% CFF)
2 g sat.fat, 55mg chol
900 mg sodium
Contributor: "Best Chicken Cookbook" Pillsbury Preparation Time: 01:50
Posted to Digest eat-lf.v097.n302 by Cathleen <catht@interlog.com> on Nov
28, 1997
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