Рецепт Chicken And Chilies

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0 голосов | 1314 визитов
Порций: 4

Ингредиенты

Cost per serving $1.70 view details
  • 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

  1. Review: Minced green chili peppers and black beans turn thisdinner into a south-of-the-border fiesta! Serve with a tossed salad.
  2. Cube the chicken. Sprinkle with the black pepper and salt (if using).
  3. 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.
  4. Transfer to a bowl and set aside.
  5. 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.
  6. 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.
  7. Bring to a boil.
  8. Reduce the heat and simmer for 15 min, or possibly till the chicken is tender and the liquid has thickened.
  9. Taste the sauce. If it's acidic, add in the sugar. Serve with the rice.

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%
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