| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains, Dairy | Cune.mcf, Mc | 6 | Servings | |
INGREDIENTS
| Olive oil spray | ||
| 3 | lb | Chicken, skinless dark meat |
| 1 | Red onion, halve and slice | |
| 4 | Garlic cloves, minced | |
| 1 1/2 | c | Fresh orange juice |
| 3/4 | c | Low-sodium chicken broth |
| low fat | ||
| 3 | t | Hot pepper sauce |
| 1 3/4 | c | Cooked black beans, rinsed |
| and drained reserve | ||
| 2-tbs | ||
| liquid if desired | ||
| 1 | Red bell pepper, sliced into | |
| strips | ||
| 1 | T | Dark rum, optional |
| Salt and pepper, to taste | ||
| Chopped fresh cilantro | ||
| 1 | Lime, cut into wedges | |
| 6 | T | Lowfat sour cream |
| Thinly sliced onion |
INSTRUCTIONS
EASY Orange Chili Chicken with Black Beans takes about 12 minutes hands on preparation and about 1-1/2 hours pot watching. Good for entertaining since it can sit in the pot on low heat. Serve with cooked rice, salsa, tortillas, and chopped salad. Instead of a chili sauce, try a roasted pepper salsa. Heat a large skillet over medium. Spray the surface and when hot brown the chicken pieces on all sides, cooking in batches to avoid crowding. Remove to a plate lines with paper towel and allow to drain. In the same skillet, cook the onion until soft and starting to brown about 8 minutes. Add the garlic and cook another minute. Put the browned chicken back into the skillet and add the orange juice, broth and chili sauce. Cover and simmer gently for 30 minutes. Add the black beans (with liquid if using) and red pepper strips. Simmer uncovered another 30 minutes. Add the rum, if using, and salt to taste and simmer 15 more minutes. Sprinkle with cilantro and serve with lime, sour cream, onion rings and accompanying dishes. SOURCEs >Kelly McCune's One Bowl: One-Dish Meals from Around the World (1996: Chronicle: 0811811115) >pat-hanneman mc-PER SERVING: 409CAL, 10.6G fat (23.8% cff) MC-recipe and Eat-lf. INDEX: poultry, chicken-parts, entertaining, casserole, archives Recipe by: Kelly McCune 1996 One Bowl Meals Posted to MC-Recipe Digest V1 #1026 by KitPATh <phannema@wizard.ucr.edu> on Jan 20, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 545
Calories From Fat: 89
Total Fat: 9.9g
Cholesterol: 192.8mg
Sodium: 613.1mg
Potassium: 1045.9mg
Carbohydrates: 24.9g
Fiber: 5.8g
Sugar: 7.7g
Protein: 84.1g