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Ингредиенты
- 1/2 pkt corn muffin mix - (8 1/2 ounce pkg)
- 2 tsp chili pwdr
- 3 x boneless skinless chicken breast halves cut 1/2" chunks
- 1 can oven baked beans - (16 ounce)
- 1 can stewed tomatoes - (14 1/2 ounce) undrained
- 1 Tbsp. smoky-flavored barbecue sauce
- 2 c. thawed frzn green beans
- 1/4 tsp dill
- 1 Tbsp. maple syrup
Инструкции
- Preheat oven to 400 degrees. Prepare half of the corn muffin mix, substituting 1 egg white for the egg and using skim lowfat milk in place of whole lowfat milk. Set aside.
- Sprinkle chili pwdr onto chicken chunks. Cook chicken over medium heat in a nonstick pan till opaque. Stir in baked beans, stewed tomatoes, and barbecue sauce. Mix frzn green beans with dill. Add in to chicken mix. Simmer 5 - 10 min.
- Spray a 9- by 13-inch baking dish with nonstick spray. Pour chicken mix into baking dish. Dot corn muffin batter on top of chicken mix. Bake for 20 to 25 min or possibly till topping is golden brown. Remove from oven and brush with maple syrup.
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 126g | |
| Recipe makes 8 servings | |
| Calories 104 | |
| Calories from Fat 7 | 7% |
| Total Fat 0.78g | 1% |
| Saturated Fat 0.13g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 10mg | 3% |
| Sodium 177mg | 7% |
| Potassium 354mg | 10% |
| Total Carbs 17.15g | 5% |
| Dietary Fiber 5.0g | 17% |
| Sugars 4.21g | 3% |
| Protein 7.74g | 12% |
