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Ингредиенты
- 2 1/2 Tbsp. chili pwdr
- 2 1/2 tsp grnd cumin
- 1 1/2 tsp dry oregano
- 1/4 tsp crushed red pepper flakes
- 1 1/2 tsp salt more if needed
- 1/4 c. all-purpose flour
- 2 lb boneless skinless chicken breasts cut in 1/2" cubes
- 3 Tbsp. vegetable oil
- 1/2 c. minced carrot
- 1/2 c. minced onion
- 3 x garlic cloves
- 1/2 c. minced celery
- 1 can plum tomatoes - (28 ounce) liquid removed, minced
- 5 c. chicken broth
- 1 can black beans - (15 1/2 ounce) liquid removed, rinsed
- 1 can white navy beans - (15 1/2 ounce) liquid removed, rinsed
- 1 c. nonfat lowfat sour cream
- 2 tsp grated orange zest
- 2 Tbsp. fresh orange juice
- 4 tsp minced fresh cilantro
Инструкции
- Combine chili pwdr, cumin, oregano, red pepper flakes and 1 1/2 tsp. salt in a bowl and mix well. Measure 2 Tbsp. spice mix and combine with flour. Place in a bowl and toss with chicken cubes.
- Heat 3 Tbsp. oil in a large, heavy skillet over medium-high heat When oil is warm, add in sufficient chicken to fit comfortably in a single layer. Saute/fry, turning often, till chicken is golden brown, 3 to 4 min. Remove with slotted spoon and drain on paper towels. Repeat till all chicken is cooked, adding more oil if necessary. Set aside.
- Add in carrot, onion and celery to skillet and cook, stirring, till just softened, 3 to 4 min. Add in garlic and cook for 1 minute more. Add in remaining spice mix and toss well. Return chicken to skillet along with tomatoes and broth. Bring to a simmer, reduce heat to low and simmer till chicken is tender and soup thickens, 20 to 25 min. Add in beans and cook for 10 min more. Remove from heat. (Chili can be made a day ahead to this point, then covered and refrigerated. It can also be frzn. Defrost before continuing recipe.)
- To finish chili, mix together lowfat sour cream, orange zest, orange juice and cilantro in a small serving bowl. (This garnish can be made up to 3 hrs ahead, covered and refrigerated till ready to serve.) Reheat chili over medium heat, stirring often.
- To serve, ladle into bowls and garnish with a dollop of the sour-cream mix.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 562g | |
| Recipe makes 6 servings | |
| Calories 608 | |
| Calories from Fat 157 | 26% |
| Total Fat 17.9g | 22% |
| Saturated Fat 5.76g | 23% |
| Trans Fat 0.21g | |
| Cholesterol 77mg | 26% |
| Sodium 1449mg | 60% |
| Potassium 1827mg | 52% |
| Total Carbs 67.28g | 18% |
| Dietary Fiber 16.6g | 55% |
| Sugars 5.46g | 4% |
| Protein 46.48g | 74% |
