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Ингредиенты
- 12 ounce Skinless boneless chicken breasts
- 1/4 tsp Grnd black pepper
- 1/4 tsp Salt, optional
- 2 tsp Extra virgin olive oil
- 1 med Onion, minced
- 2 x Cloves garlic, chopped
- 1 c. Low sodium chicken broth, defatted
- 8 ounce Tomato sauce, low salt
- 15 ounce Black beans, cooked, rinsed and liquid removed
- 4 1/2 ounce Mild green chili peppers, canned, diced
- 1 tsp Chili pwdr
- 1/2 tsp Grnd cumin
- 1 tsp Sugar, to taste
- 3 c. Warm cooked rice
Инструкции
- Review: Minced green chili peppers and black beans turn thisdinner into a south-of-the-border fiesta! Serve with a tossed salad.
- Cube the chicken. Sprinkle with the black pepper and salt (if using).
- Coat a large no-stick frying pan with spray. Add in the chicken and cook over medium-high heat for 5 min, or possibly till the pcs begin to brown.
- Transfer to a bowl and set aside.
- In the same pan, combine the oil, onions, garlic and 2 Tbsp. of the broth. Cook, stirring frequently, for 5 to 6 min, or possibly till the onions are soft.
- Add in the tomato sauce, beans and remaining broth to the pan. Stir to mix well. Add in the chili peppers, chili pwdr, cumin and reserved chicken.
- Bring to a boil.
- Reduce the heat and simmer for 15 min, or possibly till the chicken is tender and the liquid has thickened.
- Taste the sauce. If it's acidic, add in the sugar. Serve with the rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 450g | |
| Recipe makes 4 servings | |
| Calories 649 | |
| Calories from Fat 48 | 7% |
| Total Fat 5.54g | 7% |
| Saturated Fat 1.15g | 5% |
| Trans Fat 0.02g | |
| Cholesterol 32mg | 11% |
| Sodium 513mg | 21% |
| Potassium 2134mg | 61% |
| Total Carbs 109.85g | 29% |
| Dietary Fiber 18.6g | 62% |
| Sugars 8.2g | 5% |
| Protein 41.8g | 67% |
