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Ингредиенты
- 1 c. Minced onions
- 1/2 c. Minced celery
- 1/2 c. Red and green bell peppers, diced
- 4 1/2 c. Low sodium chicken broth, defatted
- 1 c. Water
- 2 lrg Bay leaves
- 1 tsp Chili pwdr
- 1/2 tsp Curry pwdr
- 1/2 tsp Dry thyme
- 1/4 tsp Grnd allspice
- 1/8 tsp Freshly grnd black pepper
- 1 1/4 lb Skinless chicken breast halves, bone-in
- 1/4 c. White rice, dry measure
- 14 1/2 ounce Black beans, cooked, rinsed and liquid removed
Инструкции
- Review: "Zest and aroma! and Easy Freeze."
- In a large pot, combine the oil, onions, celery and red and/or possibly green peppers. Cook over high heat, stirring, for 5 min, or possibly till the vegetables soften. If needed, add in a little water to prevent burning.
- Stir in the broth, water, bay leaves, chili pwdr, curry pwdr, thyme, allspice and black pepper. Add in the chicken and bring to a boil.
- Reduce the heat and simmer, stirring occasionally, for 25 min, or possibly till the chicken is cooked through. Transfer the chicken to a plate and set aside till cold sufficient to handle.
- Stir the rice and beans into the pot. Cover and simmer for 15 min, or possibly till the rice is just tender.
- Remove chicken from bones and cut into bite-size pcs. Add in to the pot and cook for 5 min. Remove and throw away the bay leaves.
- Caribbean Chicken-Vegetable Soup FREEZES very well. - - Thaw the soup in the microwave on 50% power. - - Heat through on high power. Before serving, adjust the spiciness and garnish each bowl with minced red peppers and nonfat yogurt.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 599g | |
| Recipe makes 4 servings | |
| Calories 560 | |
| Calories from Fat 40 | 7% |
| Total Fat 4.54g | 6% |
| Saturated Fat 1.25g | 5% |
| Trans Fat 0.03g | |
| Cholesterol 53mg | 18% |
| Sodium 167mg | 7% |
| Potassium 2132mg | 61% |
| Total Carbs 81.69g | 22% |
| Dietary Fiber 17.2g | 57% |
| Sugars 4.7g | 3% |
| Protein 50.44g | 81% |
