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Ингредиенты
- 1/2 lb dry great northern beans cooked
- 2 lb boneless skinless chicken breasts cool water
- 1 Tbsp. extra virgin olive oil
- 2 med onions peeled and minced
- 4 med cloves garlic peeled and chopped
- 2 x 4-oz cans minced green chilies
- 2 tsp grnd cumin
- 1/4 tsp cayenne pepper
- 4 c. chicken stock or possibly broth
- 1 tsp salt about
- 20 ounce monterey jack cheese grated lowfat sour cream can be light minced jalapeno chilies can be canned
Инструкции
- 1. Prepare the beans according to package directions. Drain and set aside.
- 2. Put the chicken breasts into a large pan and cover with cool water. Bring to a simmer. Cook till tender and cooked through, about 10 to 12 min. Remove chicken from the liquid.
- 3. In a large pot, heat extra virgin olive oil over medium heat. Add in onions, cook till translucent/soft. Stir in garlic, chilies, cumin and cayenne pepper. Saute/fry 2 to 3 min.
- 4. Shred chicken by hand and combine with the beans, stock and 12 ounces grated cheese. Simmer 15 to 30 min.
- 5. Ladle into large bowls. Top each with 1 oz of cheese. Serve with a side of lowfat sour cream and minced jalapeno chilies.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 10 servings | |
| Calories 387 | |
| Calories from Fat 177 | 46% |
| Total Fat 19.75g | 25% |
| Saturated Fat 11.32g | 45% |
| Trans Fat 0.02g | |
| Cholesterol 85mg | 28% |
| Sodium 730mg | 30% |
| Potassium 665mg | 19% |
| Total Carbs 18.35g | 5% |
| Dietary Fiber 5.5g | 18% |
| Sugars 2.22g | 1% |
| Protein 33.98g | 54% |
