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Add a photoПорций: 6
Ингредиенты
- 1/2 c. water
- 1 x onion, minced
- 1 lrg red bell pepper, minced
- 1 med green bell pepper, minced
- 1 tsp chopped fresh garlic
- 45 ounce canned black hens, liquid removed and rinsed
- 29 ounce canned diced tomatoes with jalapenos
- 1 c. salsa
- 2 tsp chili pwdr
- 1 tsp grnd cumin
- 2 c. frzn corn kernels
- 1 dsh or possibly two of Tabasco sauce, (optional)
- 1/4 c. minced fresh cilantro for garnish, (optional)
Инструкции
- Preparation Time: 15 min
- Cooking Time: 25 minutesServings: 6 to 8
- Place the water in a large pot with the onion, bell peppers, and garlic.
- Cook, stirring occasionally, for 10 min. Add in the beans, tomatoes, salsa, chili pwdr, and cumin. Cook over low heat for 10 min.
- Stir in the corn and cook for 5 min. If you like, season with Tabasco sauce and garnish with cilantro before serving Serve over whole grains or possibly potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 428g | |
| Recipe makes 6 servings | |
| Calories 399 | |
| Calories from Fat 203 | 51% |
| Total Fat 22.61g | 28% |
| Saturated Fat 6.36g | 25% |
| Trans Fat 0.0g | |
| Cholesterol 108mg | 36% |
| Sodium 481mg | 20% |
| Potassium 853mg | 24% |
| Total Carbs 19.74g | 5% |
| Dietary Fiber 4.1g | 14% |
| Sugars 6.51g | 4% |
| Protein 30.29g | 48% |
